Conditions: 72 degrees and Humid
Intro: YHC pulled into the park at 5:20 and was pleasantly surprised to see Skidder ready to go after a long layoff with severe tennis elbow. Welcome back my friend! Mayhem showed up next after a 24 hr. layoff and the rest of the Pax appeared from the gloom around the one minute warning mark. After running into problems with traffic, dogs, trash truck and fire ants his last Q; YHC decided to keep this workout entirely within the confines of the tennis courts.
Disclaimer: Given
Warmup:
Imperial Walker IC X 20
Windmill IC X 15
SSH IC X 25
LBAC’s IC X 15
LBAC’s (reverse) IC X 15
Copperhead Squat IC x 15
The Thang: Tennis Court Ladders with Four Pain Stations
1st Ladder (Legs)
Station 1- 10 Squat Jumps
Station 2- add 20 Reverse Lunges (Left Right=1)
Station 3- add 30 Heel Raises
Station 4- add 40 Monkey Humpers
(Then back down the ladder)
2nd Ladder (Arms)
Station 1- 10 Ranger Merkins
Station 2- add 20 Carolina Dry Docks
Station 3- add 30 Wide Arm Merkins
Station 4- add 40 Alternating shoulder Taps (Left Right =1)
(Then back down the ladder)
3rd Ladder (Endurance)
Station 1- 10 Burpees
Station 2- add 20 Butt Kickers (left right=1)
Station 3- add 30 Mt. climbers (left right =1)
Station 4- add 40 High Knees (Left Right =1)
(Then back down the ladder with the exception of replacing 20 butt Kickers for 30 BBSU’s on next to last stop)
Back to Shovel Flag
Countorama:
Announcements: Welcome Heidi
BOM:
Moleskin: It was an honor to lead this fine group of men with great work from everyone as always.