YHC’s first Q since F3’s return to official status…maybe a little over ambitious with the cadence especially with the swampy conditions.
Conditions: 68* 99% humidity
Welcome/Disclaimer
PAX moseys to corner of Rectory/Fair for warmup.
SSH x 25 IC
TTT x 25 IC
LBACs x 25 IC forward/reverse
Merkins x 25 OYO
Lungewalk up Fair St. about halfway then mosey to Fair/Chestnut.
Flutter Kicks x 25 IC
Heels to Heaven x 25 IC
Merkins x 25 OYO
High Knees about halfway on Chestnut then Mosey to Chesnut/Lyttleton.
Iron Cross x 25 OYO
Freddie Mercury x 25 IC
Merkins x 25 OYO
Bear Crawl @ quarter way down Lyttleton then mosey to Lyttleton/Rectory.
Toe Taps x 25 IC
T Bombs x 25 IC
Merkins x 25 OYO
PAX moseys to block pile.
Block Party
Kettlebells x 20 OYO
Combos – Curls, Skullcrushers, OHP x 10 IC all in succession
Never Again Dolly’s (with block), Flutter Kicks(with block), Chest Press x 10
IC in succession
Rinse & repeat above doing 15 reps of each exercise. Towards the end of the routine YHC was gassed & realizes the PAX is spent too.
PAX takes a lap around the park.
Finish out the time with curls, skull crushers, OHP, Never Again Dolly’s (with block) & decline merkins.
PAX returns blocks & moseys back to flag for COT.
Prayers for this years graduates.
Always a pleasure!
Mayhem