19 PAX showed for a 9 themed beatdown by YHC. No FNGs so we started at it.
Warmup: 9 SSH, 9 IW, 9 WM, 9 SSH, 9 HB, 9 MC, 9 PJ, 9 MC
PAX asked to follow YHC to bus loop
Stack em (modified 9s version):
9 reps of exercise 1 then run 1 lap. 9 reps of exercises 1 & 2 then 2 laps. 9 reps of exercises 1, 2 & 3 then run 3 laps. Finally, 9 reps of exercieses 1,2,3 & 4 then run 3 laps. Exercises: DABS: diamond merkins, air squats, burpees & sumo squats.
PAX asked to follow YHC (the long way) to the rock pit to pick out a rock then to the picnic tables.
9 LR step ups then set up 9s (durkins, dips). Rockwork: 9 curls, 9 OH press, 9 TC ext, 9 BOR. 9 LR step ups then set of 9s (urkins, MCs). Repeat rockwork. Repeat LR step ups.
Return rocks and back to starting point.
Mary: 9 FMs, 9 flutterkicks, 9 WWII situps, 9 AHs, repeat. Have a nice day!
Prayers: Tinkertoy’s sister in law, Leah. Death of Chilly Willy’s father. YHC prayed us out.