Beautiful Tuesday morning with some shooting stars. 5:30 am and the 6 Pax started their business.
Warm Up:
SSH – 10 IC
Wind Mill – 10 IC
Frankenstein – 10 IC
Leg Rotating Squat – 10 IC
High Knees Burpees – 10 IC
Thang: 2.3.5 and Go!
Set 1:
2 – Groiners
3 – Jump Squats
5 – Donkey Kicks
Repeat these exercises for 5 times
– Mosey around the Dog Park
– EL Captain – Walking Lunges on the way back: From the side walk to the entrance of the BB Court.
– 20 SSH
Set 2:
2 – Merkins
3 – Burpees
5 – Reverse Crunch
Repeat these exercises for 5 times
– Mosey around the Dog Park
– EL Captain – Walking Lunges on the way back: From the side walk to the entrance of the BB Court.
– 20 SSH
Set 3:
2 – Peter Parker
3 – X Factor
5 – Squat
Repeat these exercises for 5 times
– Mosey around the Dog Park
– EL Captain – Walking Lunges on the way back: From the side walk to the entrance of the BB Court.
– 20 SSH
– Plank to wait for the 6s.
Slowzy to the Field of pain on the side of the club house.
– Sprint towards the Pavilion
At the Pavilion:
– 30 Step ups (15 each leg)
– 15 Erkins
– 15 Derkins
– Mosey to the Play ground
At the Playground:
3 Pax did Hanging Crunches while other 3 Pax did Leg Raises. Did 3 sets of these in rotation.
– Hanging Crunches – 3
– Leg Raises – AMRAP
– Mosey to the BB Court
Repeat the Thang : 2.3.5 and Go!
Plank for the last minute to complete the workout for the day!!!
Good push and all sweating out!!
COT:
– Thanks for the beautiful day and HIMs showing up for the beatdown.
– Prayers for Shanka for his quick recovery and hope to see you soon.
– Prayers for Apnea, M and 2.0 on the way
– Prayers for Haka and the little ones
– Prayers for Flat Tire’s Knee
– Prayers for Notorious NYCs recovery and hope to see you soon
– Prayers for No-Ski and hope to see you soon
– Prayers for all those who could not make it to the beatdown for some reason, hope to see you guys soon.
Have a Great Day!!!!