The morning was clear and humid at the district, the previous night brought some rain but the courts had dried allowing the PAX to enjoy a block party at the Ranch. YHC thought with all the moseying recently and the upcoming AHW clean up, it was time for less mosey and more blockees! A combination of blocks, the BOP and 1000 rep work out we set out sights for soreness, along with a quick disclaimer and review of the core principles we dove into the BD.
Warm Up:
- SSH- 15 (IC)
- Windmill- 10 (IC)
- Merkins- 10 (IC)
- Frankenstien- 10 (IC)
- Mountain Climbers- 20 (OYO, hard way)
- Baby arm circle- 10 (forward and backward)
Beatdown: BOP style
On paper: 25 reps each exercise, 4 sets (between BLOCK and PARTY- suicides on the BB courts)
- B-Blockees
- L- LBFC (little baby flutter crunches, counting on the flutter)
- O- One armed rows (25 each side)
- C- CPRs (Curls / Press [overhead]/ tricep Raise)
- K- Karen Burpees (burpees w/ hand release merkin)
Suicide
- P- Prayer Squat
- A- Alternate leg lunges (stay on one side, use coupon. Which ever leg is in front; coupon is held on opposite side)
- R- Russian Twist (communist version of American Hammer)
- T-The Lion King (squat down with coupon near chest, raise up and extend arms like you’re showing off Simba… rock jock circle of life if desired)
- Y- Y’s (like supermans, but your arms spread out wider. If looking overhead you body would be making a “Y”)
Suicide
Actually- finished about 2 sets (hard work put in by some HIM!)
COT/Announcements:
- Upcoming Saturday for BD (1st F), AWH (3rd F), and Dunedin bar crawl (2nd F)
- Make sure to confirm if coming to AWH with Hitchhiker
- Make sure to confirm if coming to bar crawl with Cheesehead
- Prayers for Endo and surgical complexities w/ recovery
- Prayers to those DR or unable to make it out
- Prayers to those with anything on their minds but unable to share.