GLOOM FACTOR: Glorious high 40s and dry.
PAX: MicDrop, Professor X, 3rd Degree, Nimbus 1500, Creeper, Old Hickory, Huggy (QIC)
It was a fantastic morning for 7 PAX who were ready to pay the bill for indulging on the holiday.
Lap around the small loop, disclaimer
Circle up at the shelter for:
SSH x 15
LBAC fwd x 15 DO NOT RECOVER
LBAC bwd x 15 DO NOT RECOVER
Moroccan nightclubs x 15 DO NOT RECOVER
Overhead Press x 15
Squats x 10
Thang 1
Pyramid Circuit
5 consecutive rounds of 60 seconds of an exercise, 30 seconds of rest, adding an exercise each round..
Round 1: Hand release merkins
Round 2: Hand release merkins, sumo squats
Round 3: Hand release merkins, sumo squats, knee elevated prone shoulder taps
Round 4: Hand release merkins, sumo squats, knee elevated prone shoulder taps, burpees
Round 5: Hand release merkins, sumo squats, knee elevated prone shoulder taps, burpees, WWIIs
Thang 2
Wall Work
Mosey up to the concession stand.
People’s Chair (wall-sit) hold x 2 mins
BTTW hold x 2 mins
Mosey back down to the picnic shelter.
All PAX hold high plank, one PAX does a sprint up to the concession stand and back, then the next PAX, etc. Ran short on time here so only had time for four rotations.
Mosey to the parking lot for CoT.
CoT
Count-o-rama, Name-o-rama
Announcements:
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- Go sign up for a Q slot, the coming weeks are virtually empty.
- Continued prayers for all our brothers going through tough times.
YHC took us out with a prayer. Helluva morning today, HIMs!