13 Pax showed up for some beach time at Dangerzone courtesy of YHC. Not sure where Cee-Lo’s promised blow up pool ended up but hopefully someone got to enjoy it.
THE THANG
Warmup
- SSH x30
- Good Mornings x15
- Emperial Walkers x15
- Fazio x10
- Reverse Fazio x10
- Burpees x10
The Beach!
YHC has been dreaming about getting some time in on the volleyball courts.
- 4 Court Suicide
- Full length Karaoke and back
- Balls the the wall x10
- Wheel Barrow to second court
- Full length Karaoke and back
- Balls to the wall x15
Cardinal spilled some Merlot somewhere in here but kept on going. Wanted to do more but that sand was deep.. haha Next time 🙂
The Picnic Shelter
- Pretzel Crunch Left Leg Up
- Pretzel Crunch Right Leg Up
- Rotate 90 degrees
- 6 inch leg hold with legs straight out .. no cheating here
- Irkins x10
- Dips x10
- Derkins x5
- Irkins x10
- Dips x10
- Derkins x5
The Swing Set
- Partner 1 Jogs to the sand box and around the loop
- Partner 2 Does assisted pull-ups or step-ups
- Flapjack
- Repeato x3
Mary
- 80 yard bear crawl and circle up for Mary
- LBCs x10
- Reverse LBCs x10
- Left Leg Bridge March x10
- Right Leg Bridge March x10
- Burpees x10
COT
- Great work by FNGs Wicket and Cardinal. Tclaps for getting through that bear crawl without gloves.
- Tclaps to Cardinal for hanging around post merlot spillage.
- Mud Run Signup Deadline 7/15… Extended to Septemberish so laggers and new guys can jump in at $65.
- New Monday workout in Apex starting soon. Check the website.
