So YHC was at the beach last weekend and noticed he had no abs! Today we worked on that although may still be a few years…
Warm up
SSHx 25
Willie Mays Hayes x10
Good Morning x 10
Arm circle x6
Arm circle x6
Mountain climber x15
Carolina Dry Docks x10
Merkins x 10
The Thang
Lap around track – butt kickers on first straight away high knees on the other Recovery jog to parking lot for suicide
5 spaces and 25 merkins
Then 10 spaces and 20 merkins and continue until
25 spaces and 5 merkins
Run back to track and onto the field for
50 fast cadence count flutter kicks
40 Freddie Mercury’s
50 Mountain Climbers
25 plank Jacks
Lap around track, same as before with butt kickers and high knees
Back to the parking lot for another round of suicides This time all together with dry docks and planking in between sets
Recovery jog back to upper lot for Mary
Mary
1 min plank
10 cadence count merkins ( that’s 105 total for those counting and YHC sure was)
15 cadence count Carolina Dry Docks (again thats 115 total) – thanks for that Ram Air
25 LBCs
10 WWII
15 Russian hammers
10 box cutters
