So YHC took on a back to back following Ricky Bobby yesterday and the Goat today. So after a late night “rescue” of my M and 2.0 from the rally last night so they wouldn’t get home @ 1 am YHC relied on a basic program to deliver a decent beatdown for the pax. Went like this:
SSH X 20
IW X 20
Grapevines Right and Left.
Mtn. Climbers X 20
Mosey across the South Fork and over both bridges, lunge walk across the bridges to the parking lot for the following:
P1 – transports to the second light and back.
P2 – do called work, then flapjack.
Set 1 – Merkins (5 sets), run to light and back.
Set 2 – Big boy situps, Karoake to light and back. (5 repeats)
Set3 – Squats, skip to the light. (5 repeats)
Set 4 – CDDs, run to light and (5 repeats)
Mosey back across the bridge to the playground and picnic table shelter.
Dips X 10 (cadence)
Step ups, 10 total
Homicide Dirkins – 10 total (cadence)
Inclined situps with a twist – 11.
mosey back to the flag and COT, pledge.
Pretty effective plan, simple and consistent. Everybody got a good push today and we stayed together. No risky road crossings, used the toys the AO has available all the time. Textbook stuff.
Prayers for Timeframe’s aging parents and health things they have going on.
Great AO and pax, love to lead here.