We had 10 this morning at Tequila Sunrise. Seeing no FNG’s I gave a brief disclaimer and we took off for a mosey to the Four Square Church parking lot.
WARM UP:
Windmill x 10 IC
Imperial Walker x 10 IC
Sun Gods x 10 IC (Left and Right Side)
Seal Jacks x 10 IC
Plank Jacks x 10 IC
Stretches
With it being Cinco de Mayo, I told the PAX that we would do exercises in increments of five. With that being said we started with a triple nickle.
TRIPLE NICKLE
We performed five hand release merkins, and then ran half way up Elizabeth Street and did 5 bomb jacks. Rinse and repeat five times.
FOUR CORNER ESCALATOR
Round 1
Park Drive and Elizabeth Street – 5 merkins
Elizabeth Street and Eagle Road – 5 merkins
Eagle Road and Vesta Street – 5 merkins
Vesta Street and Park Drive – 5 merkins
Round 2
We added 10 squats to the five merkins.
Round 3
We added 15 American hammers to the five merkins and 10 squats.
Round 4
We finished off with 5 merkins, 10 squats, 15 American hammers and 20 SSH.
After the escalator we headed back to Belmont Central and did another set of exercises.
AMRAP
5 Derkins,
10 Decline Alternating Shoulder Taps
15 Dips
20 Step Ups
Run around the small parking lot.
ANNOUNCEMENTS:
Happy Hour – Check Slack for details.
Time Laps Race – May 19 at the US National Whitewater Center
2nd F Lunch at The Lodge on May 24.
Bike ride in Forest City on June 3
PRAYERS
Continued prayers for my sister Mackenzie
Tiger’s family
We also mentioned the many PAX on the Prayer Channel. Continue to check that out and lift them up.
Aye,
Radar