Summer is only 2 months away, time to drop the beer bellies and dad bods and get ready for the beach! Although this may be a little premature, YHC has been day-dreaming lately about some PTO with toes in the water and ass in the sand. The focus of today is chest and abs with 7 PAX ready to put in the work.
Immediate start with a mosey around the block and tennis courts, entering the courts to circle up for the following:
SSH x 15 IC
Frankenstein x 15 IC
Windmills x 10 IC
Tappity Tap Taps x 10 IC
Toe touches down into a plank
Merkin Jacks x 10 IC
Start at one end of the courts (total of 4 tennis courts in a fenced area). There is a BOP with the following outlined for the first phase:
Burpees x 30
MCs (hard) x 30
BBS x 30
Squats x 30
Once complete, groiner hops (traveling) across the 1st and 3rd tennis courts with mosey in between to the end and a sprint/mosey back to the starting side.
Burpees x 20
MCs (hard) x 20
BBS x 20
Squats x 20
Bear crawls across the 1st and 3rd courts (all other same as above)
Burpees x 10
MCs (hard) x 10
BBS x 10
Squats x 10
Once the 6 was in we circled up for the following STEINL exercise that really created some sweat…on Qs command, no breaks.
Plank x 30 seconds
Forearm Plank x 30 seconds
Merkins x 10 IC
Peter Parker x 10 IC
MCs x 10 IC
Parker Peters x 10 IC
Merkins x 10 IC
Back to the starting end of the tennis courts for the following ab blowout routine…
Same 30/20/10 Rep sets as above but with the following exercises (Bruce Lee)
After the 30 rep set, sideway bear crawl across the 1st and 3rd courts; after the 20 rep set froggers (all else the same as above).
With a few minutes remaining we circled up again for Merkin-MCs
Merkins x 5 + MCs x 5 – total of 4 sets (20 each).
Mosey back to the flag for COT.
COT – Prayers to Big Papi and his family as they endure some changes in their lives. Prayers to Apnea’s grandfather-in-law. Prayers to all those recovering from injury and illness or are having struggles they have not been able to share yet.