Seems like the cold weather doesn’t want to leave Florida quite yet. A cold morning at the ranch after having a couple weeks of warmer weather. 5 Pax in attendance for YHC beatdown.
Warm Up:
- High Knees (1 min)
- Butt Kicks (1 min)
- Windmill IC X10
- Baby Arm Circles IC X10 (reverse)
- Merkin IC X15
- Balls to the Wall (45 Second hold X2)
Main Event:
- Burpee Mile- 12 Burpee’s at BB courts with a lap around dog park and tennis courts for 1/4 mile (X4)
- Shuffle Squats on the BB courts from baseline to the top of the court. With 5 single leg dead lifts at each end (X4)
- Speed Skaters with 10 Jump Squats at each end (X4)
- Broad Jumps with 5 Lunges at each end (X4)
- And to top off the leg blasting, Monkey Humpers (10 count per PAX in clockwise rotation)(X2)
Recover with a set of Mucho Chesto
Plank O Rama: all PAX were instructed to remain in Plank through the following exercises until YHC gave a 10 second break
- Mountain Climbers IC X15
- Plank Jacks IC X15
- Peter Parkers IC X15
- 10 Second break
- Makhtar N’Diayes IC X10
- Nolan Ryans IC X10 (reverse)
- J’Lo’s IC X10
- 10 Second break *YHC was feeling it here, and was pushing to get through the previous exercises giving the cadence. But if you can’t do it, don’t Q it.
- Elbow Plank (30 Seconds)
- Left Elbow Plank (30 Seconds)
- Right Elbow Plank (30 Seconds)
- Right into a Bruce Lee for recovery
Finished off the beatdown in the parking lot with 40 yd sprints and back pedal back to the start. X4
COT:
- DBA and his family
- Apnea and his SIL
- YHC’s friend
- And all those who could not be here with us today