YHC checked out the Q sheet late last night and took the opportunity to start off the week. A total of 5 PAX joined in on the fun. There was a slight delay for Splinter due to technical difficulty related to a missing running shoe. As we all know, one shoe will not hold back Splinter from a proper beat down, so off he went with one shoe and one slider sandal. Much respect to Splinter! Unfortunate for him is that mosey was definitely on the menu this morning. It was all veterans so we started things off promptly at 5:30 a.m.
WARM-UP
SSH x 10 IC
Frankenstein x 10 IC
Windmills x 10 IC
Plank, Merkins x 10 OYO
Recover
Mosey over to the large round-a-bout: Pick a tree, bear crawl around and do Merkins x 5 at each tree until you make it all the way around – hold plank for 6 – then perform MCs x 30 (hard). Recover
Mosey over to Cunningham Park for several rounds around the rectangular, as follows:
*At first corner, AYG sprint to the other side, lung walk around the curve, AYG back to other side, lunge walk around the curve to start.
*Reverse mosey to other side, reverse lunge walk, reverse mosey, reverse lunge walk to start.
*Burpees x 4 at each corner with mosey in between
*High Knees across the long sides with broad jump burpees around the ends
*Carioca across the longe sides with bear crawl around the ends
*Carioca (other way) across the long sides with crab walk around the ends
*Bruce Lee w 30 reps, one exercise at each corner with mosey around, last exercise completed at the 3rd corner so we ran AYG to 4th corner, lunge walk around the end back to start.
Mosey heading back towards the flag with a pit stop at the daycare parking lot to do Burpees x 2 at each light pole, mosey continues back to flag.
With two minutes to spare; wall sit for 30 seconds, merkins x 20, plank to finish the minute – repeated this twice.
CoT – Splinters children 5k on Saturday. Prayers for continues health and safe travels for those DR.