A brisk, Saturday morning at the Boneyard for a 7:30am beatdown. 6 PAX and 1 FNG (now Choir Boy) started the day and we were happy to meet John about half way through the morning and he joined us to be known as Cheesecake.
Welcome, disclaimer, 5 principles, and a little guidance for the FNG.
The warmup: 15 reps of each exercise to warm up the body
SSH/Tap, Tap, Tap/Frankenstein/baby arm circles/mosey.
The Thing:
PAX ran the block doing merkins, wide merkins, diamond merkins, and hand release merkins at each corner. First lap is 10 reps, second lap is 8 reps, ….down to 2 reps on last lap. Mosey back to water.
Mosey to soccer field.
Using the stands we worked the lower body. Step-up (hard way), lunges, calf raises (normal, wide, inward). 10 reps. After set completed bear crawl to mid-field and mosey back and repeat for 3 sets increasing the rep count by 5 each set.
Using the stands we worked the upper body. inverted merkin, dips, Carolina dry docks. 15 reps. After set completed bear crawl to mid-field and mosey back and repeat for 3 sets increasing the rep count by 5 each set.
Finally, we worked the core. BBS. Mosey across field. LBS. Mosey back. American Hammers, Mosey across the field Freddie Mercuries. Mosey back to stands. 3 sets. First set was 15.. Following sets increase by 5 each time.
Mosey back to the field. 3 rounds of burpees and then we were saved by the watch hitting 8:30.
COT
Welcome Choir Boy and Cheesecack.
Prayer for injured PAX.
Coffee at Dunkin!