Nice and pleasant out in the Gloom this am. YHC gave fair warning with a few minutes left. Quick disclaimer and 5 core principles 5:30 hits so off we start with the “Apnea 5″(first 5 minutes of each beatdown allowing time for Apnea to catch up to us)
Stretch right, middle, left leg for 20 seconds at a time
Quads stretch right then left leg
Baby arm circles ic/reverse
Micheal Phelps ic
Still no sign of Apnea so with direction given we are off.
Mosey to first roundabout
Warm up
Windmill 10 count ic
SSH 15 count ic
Merkins 10 count ic
Imperial walkers 10 count ic
The Thang
Mosey to second, slightly larger roundabout
Partner up
Tammy Wynette “Stand by your man”
1 pax does 10 deep squats with pax 2 doing 10 merkins then switch
Each pax completing 100 merkins and 100 squats
Mosey around roundabout waiting on the 6
after 1 lap everyone mosey around the roundabout waiting on Apnea coming from the gloom.
Mosey to Cunningham park
Hard 11s
Start 1 burpee 10 hand release
Mosey to other end 2 burpee 9 hand release
Keep going until you get to 10 burpees 1 hand release
10 count recover and back to start once we crossed the road and saw the concession stand AYG till the end coming into the flag at 6:15
COT
26.3 mile ruck Saturday park at Starkey school at 6am, 2nd F clay shooting Sunday 27th meet at 8:30.