Conditions: 73* 95% humidity
Disclaimer: I am not a professional. Please modify as needed. There is no shame in modifying.
Warm up: SSH x 25 IC
TTT x 25 IC
LBAC x 25 IC (forward & reverse)
Squats x 25 IC
Merkins x 25 OYO
One lap around the park doing Black Snake Indian Run. One stop at intersection of Chesnut & Lyttleton to do 25 Merkins OYO.
Head to tennis courts for Bear Crawl Beatdown (Elevens) Pax lined up down one side of tennis court and did 10 Merkins then bear crawled to far side of court & did 1 American Hammer (left/right = 1). Bear crawl back & do 9 Merkins. Bear crawl again to other side for 2 American Hammers. Rinse & repeat until 1 Merkin & 10 American Hammers. Soon after starting QIC announced that bear crawling could be modified by lunge walking. A very large part of the Pax accepted that offer!
Plank Routine while waiting on rest of Pax to finish up:
High plank, low plank, high plank, right arm up, 5 Rocky Balboa’s, high plank, left arm up, 5 Rocky Balboa’s.
Pax moseyed to the fountain for a quick H20 infusion. Then grabbed a block for COP.
Overhead Press x 20 IC on knees
Flutter Kicks x 20 IC while holding up block Curls x 20 OYO on knees Box Cutters x 20 IC while holding up block Skull Crushers x 20 OYO on knees Merkins x 25 OYO Overhead Press x 20 OYO on knees Flutter Kicks x 20 IC while holding up block Curls x 20 OYO on knees Box Cutters x 20 IC while holding up block
At this point several Pax members made the QIC aware of the time! Returned blocks & returned to the Shovel Flag.
COT, Count-O-Rama, BOM
Announcements: YHC alerted the Pax to Operation Southern Shield (one week crackdown on speeding).
Prayer request: prayers to Snooki’s father-in-law who is in bad health. Continued prayers for KP, the Redfearn family & the Moore family.
Moleskin: YHC again apologizes for running a couple minutes over. Even with an “old man” watch just couldn’t read the numbers clearly.
Always a pleasure!