YHC was honored to lead the 9 PAX in another beat down at Kenny’s Grave. Great to have FNG Third Arm Pit (he moved from Greenville to Holly Springs a week ago). Hope to see you again soon!
WARM UP
Lap around the track
Usual warm up exercises
THE THANG
‘Evolution of Man’
Cones about 10 yards apart. Dragon Walk to first cone (10 yards), Dragon Walk backwards to beginning, Chill Cut Plank for 10 count; Crab Walk to second cone (20 yards), Crab Walk backwards to beginning, Chill Cut Plank for 10 count; Bear Crawl to third cone (30 yards), Bear Crawl backwards to beginning, Chill Cut Plank for 10 count; Sprint to fourth cone (40 yards), Sprint backwards to beginning, Chill Cut Plank for 10 count.
‘The Blender’
Run to far cone and back, do 10 Merkins. Run to the next closest cone, do 9 Merkins. Continue until down to 3.
Run to far cone and back, do 10 Squat Jumps. Run to the next closest cone, do 9 Squat Jumps. Continue until down to 3.
Run to far cone and back, do 10 Cinder Block Curls. Run to the next closest cone, do 9 Cinder Block Curls. Continue until down to 3.
Run to far cone and back, do 10 Cinder Block Shoulder Press. Run to the next closest cone, do 9 Cinder Block Shoulder Press. Continue until down to 3.
MARY
No time for any
COT
We welcomed FNG Third Arm Pit. Many prayers for situations going on with the PAX of F3SouthWake.
