Pretty dense fog in the area during the gloom, so much so that YHC got caught up day dreaming while driving to the beatdown and missed my turn. YHC called it the Apnea curse, after giving Apnea shit the night before about always arriving late lol. Who would’ve thought, YHC showed up :30 seconds late to his own Q. Great temperature in the mid 60’s and all pax eager to get started.
Warm Up
- SSH X10
- Windmill X10
- Baby Arm Circles X10
- Merkin X10
- Squat X10
Mosey to playground area for the following exercises for X3 rounds…
- Broad Jump… back pedal back X10
- Inchworm X10
- Groiner X10
On to the actual playground for X3 rounds of the following
- Pull Ups X5
- Dips X15
Mosey to soccer field
- 50 yd Bear Crawl…Jump high knee back to start X2
- Carolina Dry Docks X20
Agility/Combine style (took Seltzers name for it)
- Separated cones 10 yds apart in a 3 square format… Sprint/Side Shuffle/Back pedal/Side shuffle…X3 each side
- Removed the middle cones…Sprint/Carioca/Back pedal/Carioca X3 each side
Shuttle Races…separated into 2 teams
- Each pax ran a shuttle run…first team to complete all the shuttle runs wins…10 Burpees for losing team/5 for winners
- First 2 races team 1 won…3rd and final race was a photo finish with Smoggy coming in hot and pretty much diving back to bring his team back from behind.
Finished with 3 minutes of Mary
- Box Cutter X10
- Flutter Kicks X10
- Leg Raises X10
- Savasana :30 seconds
Cot:
- Prayers for Seltzers dad
- Prayers for all those who couldn’t make it