The Longwood Park Mosey

Roanoke, VA

Q: Manti

Pax: Ari Gold, Space Jam, Cake, Manti

4pax came out on this cool Thursday morning with a rookie leading the way.  The Thursday group is getting smaller reach out to missing Pax!  We need to get participation up!

Warm-up: Mosey to parking lot east of  football field( a little 1/2 mile jog to warm us up)

Good Mornings x 10, SSH IC x 15,  Imperial Walkers x 20,Willie Mays Hays x 10, Rubies x 10 Arm Circles x 20, Rarm Circles x 20

Mosey -Football Field for San Antonio Shuffle (SAS) (left leg lunge, right leg lunge, burpee and 2 plank jacks =1)

5 SAS run to 50yd. line 5 SAS backwards run to goal line 5 SAS run back to beginning..repeat

Mosey -Tennis Courts for  Partner Wheel Barrel

Partner wheel barrel length of tennis court performing 5 merkins at start, middle and end – run back switch partner

Round 2 broken wheel barrel length of tennis court- run back switch partner.

Mosey -Basketball Court (Long way!)

15- Alternating-Touch Merkins

10 – slow merkins(3 count)

10- Fast Merkins

Mosey -Picnic Shelter via the HILL

10 X 2 Partner Dips(partner 1 plank, partner 2 feet on back of partner 1 hands on table dip)

Mosey -Parking area for Mary – Dealer’s Choice

15 penguin crunches, 20 LBC oyo, 20 heals to sky,15 Freddy Mercurys

Recover, Recover

*Get winter gear orders in, not long left. Reach out to those that have vanished from our workouts.

Thanks for helping out on first Q  and Post! It’s hard to believe I started doing this in May, it has really flown by and It’s a privilege to fellowship with all of you!

Manti

Longwood Park