Conditions: 75º 94% humidity
Disclaimer: I am not a professional. Please modify as needed!
Warmup:
SSH x 25 IC
TTT x 25 IC
LBAC x 25 IC forward then reverse
Floyd Mayweathers x 25 IC
Pax moseys to Fair/Chesnut & partners up for the Burpee Mile Partner 1 does 20 merkins while partner 2 does Burpee broad jump. When partner 1 completes 20 merkins, runs to catch up with partner 2 & switch. Rinse & repeat until pax reaches Lyttleton/Rectory.
HURRICANE HOEDOWN
Flutter kick Mary
Seated flutter kicks with arms in Hallelujah position x 7 IC Reclined flutter kicks with arms behind x 7 IC Regular flutter kicks x 7 IC Regular flutter kicks with LBC x 7 IC Rinse & repeat above x 6 IC Rinse & repeat above x 5 IC
Pax then lunge walk/squat (4 lunge steps, 1 squat) about halfway up Rectory.
Bear crawl rest of the way to Rectory/Fair.
Heels to Heaven x 25 IC
Pax then moseys to fountain to pick up blocks for COP
BLOCK COP
Skullcrushers x 20 IC on knees
Flutter kicks with blocks x 20 IC
Curls x 20 IC on knees
Dollys with blocks x 20 IC
Chest press x 20 IC
Box Cutters x 20 IC
Plank Routine: high plank, low plank, high plank, right arm up, 5 Rocky Balboa’s, High plank, left arm up, 5 Rocky Balboa’s, high plank, low plank Overhead Press x 20 IC on knees
Return blocks & partner up for 50 dips & 50 step ups at fountain.
Return to Shovel Flag
COT, Count-O-Rama, BOM
Pax welcomed FNG Joseph Montero (Caitlyn Jenner) Prayers to spared from the impending hurricane.
Moleskin: YHC led the pax on a rapid fire pace this morning, pushing to the limit. As usual, pax accepted the challenge & performed admirably! Always a pleasure, men!
Mayhem