9 PAX: Umbrella (QIC), Offshore, Edible Arrangements, CAPSLOCK, Dr. Smart, Razor, Olan Mills, Black Widow, Numbtucks
It felt like summer to the 9 PAX who made the right choice to post at The Racetrack Wednesday morning.
WOR:
Mosey to and around the track with side shuffles each direction, high knees and butt kickers. Circled up in the mid field for:
20 SSH, 10 Good Mornings, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses
Thang:
Count off in 2’s and partner up. One partner runs the track loop while the other partner commences performing the following movements and flapjack through completion:
50 – Burpees Over Beam
50 – One Legged Squats (1 right leg squat + 1 left leg squat = 1 One Legged Sq)
50 – Manmaker (Merkin + 2 shoulder tap + 1 squat + 1 lunge each leg = 1 Manmaker)
50 – Pullups
50 – Toe to Bars (Modify with Knee to Elbow or Knee Raises)
Wait for the Six with LBC or WWII’s
Sprint the track – first half running forward, last half of loop running backward.
Mosey to the parking lot for Tabata x 4 rounds of Merkins and Tabata x 4 rounds of Squats.
Mary:
25 Flutter Kicks, 25 LBC’s, 25 Alabama Prom Dates, 10 Good Mornings
Coffeeteria followed. Great work by these 9 men today. It was a privilege to lead them today. God Bless.