Slackers one and all.

Well everyone must be a lazy bum.  Except for Phil no one else showed up for some exercise. That did not stop us from doing a WoD.  I will whip the others in to shape next time.  I think I will will come up with something special. Since my arms were still hurting from the 100 push ups I focused on Legs/core today.  Here was the the WoD.

Warm up: 5 min Jump rope and 200 20 lbs Leg lifts.

Tabitas (8 Rounds 20 secs/10 secs rest):

• Flutter kicks
• Lunges
• 12lbs Medi-ball Twists
• Squats
• Rockets
• 12lbs Medi- Ball toss

Cool down: Pau qua Sections 1-6, Tai chi 64 and Tai chi 24.

We also have a new member who has not started yet: Bryan. Welcome aboard! Massive amounts of pain awaits you.