Q: CESS , Windmill
PAX: CESS, Windmill
FNGs: None
COUNT: 2
WARMUP:
jog it out to the intersection of Devereux and Adger.
THE THANG:
3 rounds
10 merkins
10 squats
10 LBC’s
mosey to Moon Island with a flyby from Bucket Truck.
3 rounds
10 monkey humpers
10 jump squats
10 burpees
lap around 🌙 🏝
Windmill takes command.
mosey around the neighborhood with pain stations and watching Woody run by himself.
20 Lunges IC
20 CDD’s IC
20 Flutter Kicks IC
20 Freedom Twists IC
20 Freddie Mercury’s IC
Mosey to the top of Heatherwood
LBAC forward and backwards
Raise the roof
overhead claps
10 of each of the above IC
20 Merkins IC (This is where Windmill showed me up. He was still pumping them out. YHC was spent.)
20 Flutter Kicks IC
15 Freddy Mercury’s IC
15 Freedom Twists IC.
Windmill and his ab work is next level.
switch back to YHC.
Mosey back with burpee stations.
Intersect Sweet tart and he joined us for 5 rounds of SSH burpees.
5 SSH IC followed by 2 burpees.
Windmill lead about 2 minutes of stretching.
ANNOUNCEMENTS:
COT: