Cardiogram

• Neck rolls OYO, look up/look down, chicken wing ear to shoulder
• Arm circles IC
• Crescent Stretch
• Hamstring Hang
• Bear Squat/Down Dog
• UP Dog
• Flamingo

• 3/4 Mile Mosey through the woods
• Hillbillies, 10 squats, run halfway up 30 yard hill, do clockwork merkins, finish climbing hill, 10 squats at the top, descend X5
• Agility cones, 7 cones 5 yards apart.  Sprint to first, backpedal to second, alternating with each cone. Hold plank, and pushup walk until your turn X5
• Everyone Does exercise, while one person runs 50 yard sprint, taps next guy, who does 50 yard sprint, until all PAX have run.  Exercises were as follows:
  • Side tri-rise
  • Flutter Kicks
  • Squat Hold
  • Plank Hold
  • Six inch Hold

• LBCs x30
• Dr. W x15
• Zombie Crunches x30 (15 per side)

Thanks to all for the honor of leading this morning. This was my 20th Q, and I always enjoy the challenge of coming up with new ideas.