With the weather starting to break these cooler mornings have been nothing short of awesome. The gloom has never been more inviting. Got to the District with plenty of time to re asses my workout but through it up in the air and ideas just came.
5:30 hit and with Waterboy, Lunch Break and I in we were off.
Disclaimer murmured and 5 core principles announced it was time to warm up.
10/09/2023
Warm up
ssh 10 ic
Abe Vigoda10 ic
Tempo merkins 10 ic
Tempo squats 10 ic
Frankenstein 10 ic
Hillbillies 10ic
The Thang
4 corners
15 merkins each corner
Stop 1/2 way on long part 50 squats
Plank for 6
2nd time around change to 15 bbs corner
Stop 1/2 way on long runs 50 squats
Plank for 6
3rd time around change to 15 monkey humpers
Stop 1/2 way on long runs 50 squats
Plank for 6
4th time around 15 American hammers hc
Wall sit last 2 minutes
Switch to balls to wall due to the sand that kept us moving, for final minute.
Apnea did make an appearance somewhere between round 2 or 3.
COT
prayers for the innocent lives ruined in the Middle East and around the globe.