Yesterday was a missed Q, YHC need to step it up and put on multiple alarms to make sure the fartsack would take it’s comfortable grubby hands off me. The temp was cooler than expected but was a perfect temp to bring out 6 HIM to the gloom. Disclaimers given, core principles and credo reviewed. Then we got into things…
Warm Up
- SSH – 15 IC
- Windmills – 10 IC
- Frankenstein – 10 IC
- Baby arm circles – 10 IC
- Shoulder Butterflies – 10 IC
- Cuasack squats – 10 IC
- 10 Burpees OYO
The Thang
- Mosey to the stationary workout area
- 3 sets of the exercises- 10 reps exercise
- BBS with 5 second eccentric down
- Modified pistol squat (HW)
- Hanging lat squeezes
- 10 Burpees
- Mosey over to school
- 3 sets of the exercises- 25 reps exercise
- Shin raises
- Supermans
- Side plank until 6 in
- 10 Burpees after each set
- Mosey back towards the boneyard, stopping at the street corner
- active stretching from pole to pole
- hammi sweeps
- exaggerated pitcher
- backward hip openers
- Circle up for 25 burpees and some Chowdah stretching
- active stretching from pole to pole
- with 25 Burpees left- PAX got to choose if they wanted to complete the 25 right after the beatdown or later in the day.
COT:
- Prayers for Apnea’s brother in law
- Prayers for those DR, Illness, or injuried
- Keep in eye out for event upcoming and step up