Moby is on the DL with a bum wheel – so YHC stepped up for a replay of a previous Brony Nutcracker beatdown. 11 PAX were ready at launch time… 2 PAX straggled in shortly thereafter.
- Jog to the side of the school for a mix of karaoke, backward and forward running through the parking lot.
- Mosey to the back parking for warmups
- SSH x 20
- IW x 20
- Good Morning x 15
- Mountain Climbers x 20
Mosey to across the field/track to the greenway segment behind the school. We started at the bottom of the hill and partnered up. Partners then proceeded to work through a B.O.M.B.S. workout. One partner did the exercise at the bottom of the greenway hill while the other ran to the top of the hill and back before switching off.
- B = burpees x 30
- O = overhead clap (in a squat) x 60
- M = merkins x 90
- B = big boy (WWII) situps x 120
- S = squats x 150
Recovered on the jog back to the basketball court / circle. PAX lined up in a single file plank line to do Bear Crawl Inch Worm. Similar to an indian run, but bear crawl from back to front while the remaining PAX hold various plank positions. Repeated 2x.
Recover on the jog to top of front lot. PAX then did some mucho-shoulder work with a mixed bag of curbkins (curb related merkins)
- Irkins on the curb x 15
- Left arm up & left leg up on curb x 15
- Right arm up & right leg up on curb x 15
- Derkins w/ feet on the curb x 15
Recover on the jog to the flag. Circle up for Mary
- Round of Guantanamo
- Freddie Mercury x 20
YHC took us out with prayers for our brothers, families of the PAX and all the unspoken.
Been too long since I led a workout – travel with my job has made it challenging to be consistent in SW recently, but I’ll commit to stepping up more often. Great to lead you men as always. #F3Trivia : this was the same workout I used when we brought @PetSounds into the brotherhood. #ISI