13 PAX came out for a solid no frills morning. No FNGs. Limited cadence counts. Other than the first two stations, all exercises were kept in a small, tight circle. YHC watched the PAX at each station and all signals to rotate were called based upon observed levels of fatigue
Warm-up
- Jog around the park
- Good Mornings
- Deep Shoulder Circles
- Qigong Cranes
- Prisoner squats
The Thang.
Pair up, AMRAP until YHC calls rotate.
- Burpee Pull-ups (burpee leaping into a pull-up on the crossbar of the swings)
- Swerkins (feet suspended on swing, Derkin plus knee crunch)
- Wall ball toss over backstop
- Partner #1 weighted Squat/ Partner #2 Merkins – flapjack
- Partner #1 Deadlift, Clean & Press/ Partner #2 Merkins – flapjack
- Partner #1 Reverse Lunge w/Dumbell Curl/ Partner #2 Merkins – flapjack
- Partner #1 Kettlebell swing/ Partner #2 Kettlebell snatch– flapjack
- Curls
(Run to first station)
Mary:
White Shoe led the PAX in 50 4-count flutters
COT & Prayers
Thanks for the opportunity to lead.
