Shuffle Left, Shuffle Right, Catch Your Partner

Despite a very late election night to determine our 45th POTUS, 9 pax found their way out of the fartsack and landed at the Coop for a beatdown. The temperature was in the mid-forties, with enough cloud cover to generate a fair amount of ambient light. Disclaimer was issued and pax moseyed down to Sugar Creek for Warm-Up.

Warmup COP

- SSH x30 (IC)

- Mountain Climbers x20 (IC)

- Windmills x10 (IC)

- Low Slow Squats x20 (IC)

- A few other exercises that have escaped me

The Thang
Ladder on the hill heading up from Sugar Creek to NaFo. Cones were placed at the 1/2 way and 3/4 way points.

- Crab cakes at the bottom (1 to 7)

- Bombjacks at the top (7 to 1)

- While running up, switch to shuffle left at first cone, and shuffle right second cone

Mosey over to Sugar Creek playground for partner catch-ups. Partner 1 does moving exercise down driveway toward a sign, partner 2 does stationary exercise (10 reps), then runs to catch up with partner 1. Flapjack until sign is reached, then repeat coming back. We did 3 sets of this:

- Broad jumps and flutter kicks

- Lunge walks and donkey kicks

- Bear crawls and mountain climbers

We wrapped things up with some partner 100s (running loop around playground)

- 100 Dry Docks

- 200 LBCs

- 300 Squats

True honor to serve as Q this morning. Thanks Geronimo for the opportunity, and for great support of the pax.