YHC planted the shovel flag at 545am which allowed out visiting PAX (Cosine) to make sure we was in the right place, Hooker arrived short there after and with a few seconds to spare Ikea came walking up. The gloom was relatively less humid and we began the BD to earn the sunrise!
Warm-up:
- SSH -10 (IC)
- Dynamic Movement series (taken from baseball warm ups) Across the field
- Hip opener
- Baseball overthrows
- Lunge twists
- Walking Frankenstien
Back to the flag
- Windmills 10- (IC)
- Baby Arm Circles 10 (IC, front and back)
The Thang:
Mosey down the “Yellowbrick path” around back to the workout station near the dogpark.
- HOLDS
- 30 second intervals- total per station = 2.5 minutes
- 4 stations/exercises (alternating the hold of either down or up)
- Pull-ups
- Hang to holding the up
- Merkins
- Holding the down to a plank
- SSH to Squat or Dip
- Side Star hold to Side Star hold leg raise
- one side switch to other and then hollow hold
- Pull-ups
Mosey to the school parking lot
- Suicides; Hooks and Ladder + Dora
- Dora exercises (100, 200, 300 respectively)
- Squat
- BBS or LBCs
- Carolina dry Dock
- Utilize the islands as the places to mark suicides
- Once we finished dora numbers
- Two round of the warm ups dynamic movements
Mosey to the boneyard to end with a circle Burp
COT:
- Safe Travels
- Happy 4th
- Prayers for those unable to make it, DR, or handling injury/illness
- Prayers for the 730 PAX with the heat