YHC would change a few things about his VQ at Iron Yard but we stayed active and got in a good sweat. We started with a warm up lap around the circus.
Imperial Walker x 20, Arm Circles x 15 forward and backwards, 20 LBC’s OYO.
Jumped right in to the circuit after warm up. 4 stops around the circus maximus. 1st stop 10 nepalms and 10 rows (5 each arm)- Side Straddle Hop until the 6 finishes and run to the next station (half way down) 10 merkins and 10 Big boy SU, SSH for the 6, Run to station 3: grab blocks for 10 shoulder press, and 10 Flutter kicks each leg, SSH for the 6, run to station 4 for 10 squats and 10 touch jumps.
Rinse and repeat, lower the rep by one each time. SSH as soon as you finish the exercise. After 3 times around the track it was time for a change.
Bricks: mosey to the basketball court. Arms feeling heavy and very little light but the Pax had to take their turn shooting a free throw. You make it and the crew gets to rest for 20 seconds. Miss it and we all run suicides. Lots of Bricks at 6am. After 3 suicides we switched to 2 Burpees for each miss. Something a little different but a not so pleasant memory from the end of many basketball practices.
Still time for work so we finished one more lap. Carry blocks back to the cage. Mosey back to bells for last of the Nepalms and one last LBC x20 oyo.