80’s Rock was on the box this am in Apex Community Park. 10 PAX rolled in to find out the YHO was taking the Q for Grease Monkey.
It was hot, it was humid, it was fun. The summer tank top season was in full swing. Lets roll.
Warm Up
Hit the road.
first light pole…10 burbees OYO, another light pole, 10 good mornings OYO, another pole, 10 mountain climbers OYO, another pole 10 mummy kicks with speed bag
head into the big soccer field
line up…..sprint to the end. 10 burbees OYO. Sprint to the other end.
line up…..1 pax selects an exercise and then runs to the other end and back. All other pax do the exercise.
we did…burbees, star jumps, peter parkers, plank jacks, squats and a few others that I cant remember.
circle up in the middle….plank position, Pax do 5 merkins each while others plank…around the circle.
4 corners. run to each of the 4 corners at each corner perform 15 merkins, 15 jump knee tucks, 15 plank jacks, 15 sumu squats.
circle the field while doing butt kickers, high knees, kareokie (sp)
repeat the 4 corner exercises and then the butt kickers etc….so we did the corers 2 times
Hit the rock pile for a set of curls x20, presses x20, curls x20, tricep extensions x20
circle up for the 5 merkin while others plank set around the circle
another set of rock exercises.
Hit the road back to the lot…with a stop on the side of the road for a quick round of Mary.
20 LBCs and 20 World War 2 sit ups
Jog back to the lot.
COT.
Prayers and messages.
Always a pleasure to work out with you men!
