Perfect workout weather with 3 Boneyard veterans.
WARM-UP:
*Immediate mosey over to Yellowbrick Path*
SSH x 10 IC
Frankenstein x 10 IC
Wind Mills x 10 IC
Tappity Taps X 10 IC
Plank – Parker Peters x 10 OYO – Plank – Merkins x 5 OYO – Plank – Peter Parkers x 10 OYO – Groiners x 5 OYO, RECOVER
*Mosey over to the large rock bed at corner of Ballantrae, PAX grab 2 large stones*
Hold arms out with stones, Squats x 10 OYO, no breaks in between the following
Hold arms forward, Squats x 20 OYO
Hold arms up, Squats x 30 OYO
Baby arm circles x 10 IC
-stone work done
*Mosey around the school and head over to Lotus Park*
Each PAX grabs a corner in the courtyard for several Rounds of different routines
Round 1
Squat, Urkin, MC-hard – each x 20 then sprint over to the benches to perform Wingnuts x 20 hard, return back to starting corner.
Round 2
Bruce Lee routine x 30 each, EXCEPT instead of normal hammers PAX sprint back to tables for Wingnuts x 30 hard, return.
Round 3
Each PAX starts in their corner; X-Factor x 20 hard, bear crawl to next corner clockwise, Heel Touches x 20 hard, bear crawl to next corner, WWI Situps x 20, bear crawl to next corner, BBS x 20. PAX held a V-Up for the 6 before each bear crawl movement.
Round 4
Squats, Merkins, Groiners x 10 each, rinse and repeat for 3 sets.
Time to head back to the flag…
*Indian Sprints* – Leader of the line sprints to the next light pole while the remaining PAX continue at normal mosey pace. When leader reaches pole, perform 1 burpee, then fall back to 6 in the line while the new leader immediately sprints to the next light pole…continue this all the way back from Lotus Park to the flag.
Beat down ended with 1 minute of meditation in an Al Gore position.
CoT – Prayers of gratitude for our health and prayers to look over fellow brothers with struggles. Burpee month! Keep eye out for upcoming CSAUP opportunities.