YHC picked up a last minute Q vacancy to lead the Saturday early shift. As 6:00 a.m. neared I was pleasantly surprised to see 2 long time brothers that have not had the opportunity to post in a while, Miley and Solo. I knew it was my duty to give a good welcome back beat down.
WARM UP:
SSH x 20 IC
Frankenstein x 15 IC
Windmills x 10 IC
Tappity Taps x 10 IC
Mosey to Yellow Brick, start off at round planter for…
Step Ups x 20 hard
Urkins x 20
Derkins x 20
TOTAL OF 2 ROUNDS
Yellow Brick pain continues with…
Dips x 15 at first bench
Bear Crawl up the path to bench at top
Dips x 15 at bench
Crawl Bear down the path to the end
Mosey back to Flag
THA THANG;
Mosey will be done all the way around Ballantrae Blvd until we get to Lotus Park
Along the way PAX follow the Right, Left Lights Routine as follows:
Right side of road street lights = Merkins x 3
Left side of road street lights = Squat Jumps x 3
This was a good distance with many poles, not sure the counts but pain was felt.
Upon getting to Lotus Park each PAX picked a corner of the courtyard for the following:
Dips x 10
Urkin x 10
Derkin x 10
Step Ups x 10 hard
Upon completion, lunge walk to the next corner, clockwise, until the exercise routine is done at all 4 corners.
After the mini 4 corners our time at Lotus Park ended at the benches for a set of
Wingnuts x 30 hard
Mosey over to Soccer Field area for …
Squat x 30
Merkin x 30
Squat Jump x 30
Mosey back to flag for…
Bruce Lees with 1 burpee in between exercises
END right at 7:00 a.m.
COT – Thankful to see brothers able to join us in the gloom again and prayers for those dealing with struggles.