A glorious Florida winter morning. 55 degrees in the gloom this am as 5:15 approached not a whimper from any PAX so YHC was expecting a nice quiet morning with the usual suspects. As we were getting closer to 5:30 not sure what had happened but Apnea was on time and the parking lot was filled with eager HIM ready to take on the week and the nutrition challenge with a classic block beatdown with little to no mosey.
5:30 hit, quick disclaimer and 5 core principles spoken. With 13 eager PAX we were off.

Warmup

Baby arm circles/ reverse 10 IC

Abe Vigoda (windmill with hold at each leg)10ic

SSH 10ic

Frankenstein 10ic

Tempo squat 10ic

Tempo Merkins 10ic

The thang

Tennis court parking lot

10, 20, 30

1st island

10 American hammer easy

Shuffle to next island

20 kettle swings

Shuffle

30 overhead presses shuffle

30 curls Lunge walk to next island

20 Hope over lunge walk

10 blockies lunge walk

Try to complete 5 rounds

audible with 3 minutes remaining. Mosey back to start.

with 2 minutes remaining silent 21. YHC had thrown the entire group into a frenzy when he lost count and went to 22. Promising to take penalties for his mistake.

COT

Thankful for a full house this am and strength to the HIM that continue to push themselves to become better

prayers for Lohans 2.0 for CP treatments this week and continued hands on his family
prayers for PAX battling silently
prayers to those battling physical injuries or DR