With a mildly busted paw, YHC set out to work the PAX of 17 without Burpees or Bear Crawls. With two FNG’s in tow, we set out on a perfect morning for a long run.
Warm Up;
Long jog around both fields and circle up on the BB court.
15 Good Mornings, 10 Sir Fazio each way, 15 Slow Wind Mills
20 Imperial Walkers, 20 Merkins, 20 Hillbillies
20 Mountain Climber, 20 Carolina Dry Docks
Thang I:
Jog to the parking lot, but first Lunge Walk across the rail walk.
At the parking lot we partnered up and did a total of 200 4 count American Hammers. One partner running a lap around the parking lot while the other Hammers. Flap Jack until all 200 are done (felt like 400…)
Plank it out for the Communist stuff… Regular, Putin, Rt leg up, Regular, Sarkozy, Lf leg up, Regular, Low Plank Hold
Thang II:
Jog 2X around the steps up and down then out front Zig Zag around planters. Time for some hill running.
Start with 10 Jump Squats on this side. Run over the Hill and do 10 WWII Sit Ups. Plank it out.
This time 15 JS, run over, 15 WWII, run back, Plank it out.
Three times a charm…this time 20 of each, plank it out.
Thang III:
Jog back to the sidewalk and Lunge Walk across to the parking lot again.
BTTW for a 20 count then sprint to the other side of parking lot and back, recover.
BTTW for a 10, sprint there and back again.
Peoples Chair for a 10 count each. Lower 6″ half way through.
Mary:
20 LBC’s, 20 Slow Flutter Kicks, 30 American Hammers
COT:
Praises going out to Birkenstock and his family with their new baby boy John. Prayer requests for Cynthia’s continued recover during treatment. And prayers going out to keep everyone safe with Ringwald officially licensed and on the road:)
Great to have two FNG’s join us (Carabiner and Zweigle).
