COP Shuffle, IW, Merkins, Reverse Crunch, Sharon Towers Mtn Climbers
Beast around the parking lot. Six stations about 75 yards apart. Grab a partner, find a station to start and hit all six stations 4 times. Station 1 KB swings 20 Station 2 merkins 20 Station 3 box cutter 20 Station 4 plank to squat 20 Station 5 squats jump 20 Station 6 mountain climber 20
Mosey with bell to the Parking Deck for a KB Ladder Level 1 KB Press 15 Level 1A Add KB Squat 15 Level 2 Add KB Triceps 15 Level 2A Add KB Russian Twist 15 Level 3 Add KB Push Press 10 Level 3A Add KB Renegade Row 10 Level 4 Add KB Curls 15
On Rooftop Peoples Chair – lower from vertical to squat Donkey Kicks 12 Peoples Chair – hold for 60 secs Donkey Kicks 12
Mosey back to parking lot for a quick round of Choogling - led by Rev
COP and takeout by Rev.
NMM Playlist was somewhat unconventional this am with songs by Nillson, Ry Cooder, Neil Young and John Fogarty. All were old songs in the DRM library and many were not known by the pax, even Rev. Although Rev does think that Ken Burns would enjoy pushing the story on these "classics". An "easy Q" as Hoedown would describe it. Very little input or cadence counts by the Q. Don't think that cadence counting is one of the Core principles, but could be wrong on that one. Not much mumble this am, except about the tunes. Thumbs up from Daphne...nuff said.
Announcements Blood drive at Community Matters Cafe on Dec 11th. Sign up and save a life. Give2Give - please donate and help others learn and grow thru F3 expansion and initiatives.
Thanks for showing up, C you real soon. Y because we loves you. DRM