15 Pax decided to get a little better a few days ahead of the 4th, and make sure they were in prop pool form.
Disclaimer given and off we went.
Quick mosey up to the turf field for COP
COP
IW x 15 In cadence
Low Slow Squats x 10 in cadence
Slow Merkins x 10 in cadence
Mountain Climbers x 15 in cadence
The Thang:
Turf Field starfish
Corner 1 – 20 wide arm merkins
Corner 2 – 20 jump squats
Corner 3 – 20 diamond merkins
Corner 4 – 20 heels to heaven
Middle – 5 burpees.
2 complete cycles thru, going ot the middle for 5 burpees after each corner
Mosey to Hawk’s Nest hot box for some bench work
10 jump ups
10 dips
10 derkins
Rinse and Repeat x 3
Short mosey to the back practice field
4 corners –
first round – 15 diamonds merkins per corner
second round – 15 jump squats
Mosey back to start for some Mary
LBCs x 25 in cadence
Flutters x 25 in cadence
Plank
AYG to end of parking lot and back
Dollies x 30 in cadence
AYG to end of parking lot and back
Plank
Finish
NMM
Great work by all pax today. Super soupy and humid today, making it pretty tough to breath on the fields today. Everyone one was pushing it and it showed by all the sweat angels by the end.
Thanks for the opportunity Hops to lead and thanks man for following YHC thru the gloom.
Announcements:
Scratch and Win’s Niece – Brooklyn –please keep her in your prayers
Champagne Out
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