YHC showed up to the AO to seeing a few guys getting in some EC. Hoping that the rain would hold off for the morning, but it started about halfway through the workout.
7:00 a.m.
Disclaimer for the PAX including 2 FNGS and we got started.
Warmup:
15 SSH IC
15 Imperial Walkers IC
10 Merkins IC
10 Gravel Pickers IC
20 Squats OYO
Pain Lab broke off on their own and we moseyed to the middle school. There we used the parking lot for Route 66.
Merkins then lunge to every other line. On the way back on Route 66 we did Squats and bear crawled to every other line.
After Route 66 was traveled we moseyed over to the church for an escalator in the parking lot. We used the 4 corners of the parking lot to stack the following exercises at each corner.
10 Merkins
20 Freddie Mercury’s
30 Revers Lunges
40 Mountain Climbers
Now that we got escalated we moseyed around to other side of church and up the stairs. At the top of the stairs we held wall sit for 1 minute then moseyed under the church awning and held plank for 1 minute. We completed 3 rounds before moving on to
DORA 123
100 Merkins
200 Squats
300 Flutters
Time starting to run low so…
Tabata work- 20 seconds of work and 10 second of rest for 4 minutes. The excersices were
CDD
Monkey Humpers
LBC
Shoulder Taps
Less than 10 minutes left we moseyed back to the start and finished with ab work. 25 reps of following excercises:
LBC
American Hammers
Flutters
Scissors
Reverse Crunch
Freddie Mercury’s
Time 8:00 a.m.
Annoucements:
Q versus Q at the Goat this Thursday. #1 seed Roscoe versus 64th seed Whoopee
Extinction run Saturday March 4th.
Name o rama then we named our FNG’s. Welcome Bookman and Bangwagon!
I took us out in Prayer.
Thanks for the opportunity to lead. SYITG.