Disclaimer: Not a professional. Modify as needed.
Warm-a-rama
SSH x 25 IC
TTT x 25 IC
LBACs x 25 IC forward/reverse
Merkins x 50 OYO
The Thang
Curb crawls on Fair St.
10 Ranger Merkins with feet on curb. Then bear crawl to other side of street & do 9 Ranger Merkins with feet on curb. Bear crawl back & forth until downtown 1 Ranger Merkin. Ranger Merkin = a Merkin where your arms are tucked in tight to your side and your hands are at the nipple line. When done, AMRAP Flutter Kicks until PAX is caught up.
Mosey to Fair/Chesnut
T Bombs x 15 IC
T Bombs = start in crab position, feet together under your 6. Only hands & feet touching the ground. IC feet go: 1) legs straight, feet together 2) legs straight & spread 3) feet back together & legs straight 4) feet together & back under your 6. That is one rep. At no point should your 6 hit the ground.
Freddie Mercury x 20 IC
Never Again Dolly x 15 IC
Never Again Dolly = on your 6 in iron cross position while doing Dolly’s. Only your 6 touches the ground.
Mosey to Chesnut/Lyttleton
Ranger Merkin x 10 OYO
Diamond Merkin x 10 OYO
Regular Merkin x 10 OYO
And just because we had an audience of female joggers run by, 20 Monkey Humpers OYO.
Mosey to Lyttleton/Rectory
T Bombs x 15 IC
Freddie Mercury x 20 IC
Never Again Dolly x 15 IC
Mosey back to park for quick water break & grab blocks Kettle Bell Swings x 20 OYO Chest Press x 25 IC Flutter Kicks while holding block x 25 IC Overhead Press (on knees) x 20 IC Curls (on knees) x 20 IC Skullcrushers (on knees) x 20 IC LBCs x 30 OYO PAX takes one lap around the park Overhead Press ( on knees) x 20 IC Curls (on knees) x 20 IC Never Again Dolly x 20 IC Manmakers x 10 OYO Freddie Mercury x 25 IC
COT, Count-a-Rama, BOM
Announcements: those who were responsible for putting together the pool party were praised for a wonderful party. If you did not make a donation at the party, please consider doing so.
Moleskin: it’s no secret that YHC encourages the PAX to seek out other AOs when traveling. After spending considerable time at the beach recently, YHC decided to bring back a taste of the fun the PAX has been missing!
Always a pleasure!
Mayhem