Beautiful morning with a slight chill in the air. 8 pax posted ready to feel the burn!
Warmup:
Groiners x 20 OYO, Windmill x 15 IC, Chinook x 10 IC, Side Lunges x 10 IC (Took a couple tries for YHC to get the cadence right on these)
10 SSH IC, 10 Burpee x 3, Men were asked if they were warmed up. Crickets ensued. Therefore, another round was instituted by YHC making it 4 total rounds.
Mosey to Roundabout.
The Thang:
Men were to perform the following at the roundabout:
3-point Merkin x 20, Rev. Lunge x 20 (each leg), sweat angels x 20, Run to sunlake and back. This sequence was completed 2 times.
Back at the roundabout we then performed the following:
20 Squats, 20 Bobby Hurleys, 20 Lunges, 20 Split Jacks. Run to other round about.
Now at the tennis courts roundabout:
Bear Crawl Ring of Fire:
All men bear crawl around the ring in formation until Q call halt, 1st Pax perform 1st exercise while all other pax are planking. Then the next pax perform the exercise until all the way around the ring. Pax then bearcrawl until Q calls halt…rinse and repeat. The following exercises were performed:
Merkin x 10
Diamond Merkin x 10
Werkin x 10
Stagger Merkin (R) x 10
Sagger Merkin (L) x 10
Now with all Pax’s chest on fire we moseyed back to the parking lot where we performed the following:
Bearpees:
OYO 1 Burpee followed up by 4 count bearcrawl forward. Once PAX get to other side, jog back to start and rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees. We wen to 4 burpees.
Done.
COT:
Thoughts are with those that are traveling and those that are seeking job changes
Thoughts with friends who have recently lost loved ones and others who are recovering from surgery