9 PAX showed up in the gloom this morning knowingly submitting themselves to whatever YHC had in store for them. It didn’t take long to know what may be emphasized during this workout, as the core work started immediately, which co-incidently also ignited the mumblechatter for the morning.
Disclaimer
Tha Thang:
Sit up progression –
- straight leg sit up x 10 IC
- Right knee bent sit up x 10 IC
- Left knee bent sit up x 10 IC
- Rower (both knees bend) x 10 IC
Merkin x 50 OYO
Mosey to next stop (about 50 yards away) when finished
Flutter kick progression
- Flutter kick x 10 IC
- Hello Dolly x 10 IC
- Rosalita x 10 IC
- Hello Dolly x 10 IC
- Flutter kick x 10 IC
Squat x 50 OYO
Mosey to next stop (about 50 yards away) when finished
LBC progression
- LBC while hold 6 inches x 10 IC
- RIght knee cross body LBC x 10 IC
- Left knee cross body LBC x 10 IC
- LBC x 10 IC
- Chaser LBC x 10 IC
SSH x 50 OYO
Mosey to next stop on tennis courts (about 50 yards away) when finished
Burpees x 25 OYO
Split PAX in to 2 groups, gather in seperate corners
“Travel” perimeter of both courts, stopping at each corner of a court for excercise (8 stops total)
Round 1
- crab walk with low country crab x 5 ea leg at stops
Round 2
- lunge walk with karate squats x 5 ea leg at stops
Round 3
- bear crawl w/ low plank marching x 5 ea leg at stops
Mosey to shovel flag
Sit up progression –
- straight leg sit up x 10 IC
- Right knee bent sit up x 10 IC
- Left knee bent sit up x 10 IC
- Rower (both knees bend) x 10 IC
COT / BOM
Announcements
NE convergence at Sandlot this Saturday
Continue to support growth in Camden, next “designated” day for NE to attend is Feb. 4th
Sandlot t-shirt idea/ design in final stages, check email and give input
Palmetto 200 is quickly approaching, get on it!