It was a beautiful morning to be out in the gloom, and the seven scorians who resisted the fartsack gave great effort, and hopefully got better. YHC has been on the DL for a while, so this was the first full Q in quite some time. I believe I will be feeling it for a while.
Condition: 62 degrees
The Thang:
Jog to the front of Dreher and circle up:
Side Straddle Hop x20 IC
10 4x4s(do a burpee into the plank position and then 4 mountain climbers, and then complete the burpee for one)
Captain Thor – do 1 Big Boy Situp and then 4 Freedom Twist x10 OYO
High Knees x20 IC
Little Baby Arm Circles, front and back x15 IC, then straight to Raise the Roof x15 IC, then straight to Overhead clap x15 IC
Stretching exercises, and then repeat the exercises above
Mosey to the wall for a minute of peoples chair
Circle up for Bear Crawl Ring of Fire: Everyone bear crawls around the circle until YHC said stop. At that point, everyone planks, and the first guy does 10 merkins. YHC then said go, and the Bear Crawl continued until YHC said stop again and the next guy does 10 merkins while everyone planked. This went on until all PAX had a chance to do 10 merkins.
Back to the wall for another minute of peoples chair
Do a Jacobs ladder circuit on the field:
Do 20 Big Boy Situps at the wall
Jog to middle of the field and do 19 Squats
Jog to tree line on other side of field and do 18 merkins
Jog back to middle of field and do 17 Squats
Jog back to wall and do 16 Big Boy Situps
Continue this pattern until you get to 1
Back to wall for peoples chair waiting on six to finish
Jog to patio and pick a bench
Incline merkins x15 OYO
Superman Crunch x15 IC
Dips x15 IC
line up and lunge walk across patio and bear crawl back
Repeat exercises above with 10 reps
line up and sideways lunge walk across patio and back
Repeat exercises above with 5 reps
Peoples chair
Circle up for some Mary:
Flutters x20 IC
LBC x20 OYO
Next set keep your legs up:
Freddie Mercury x20 IC
Rosalita x15 IC
Hello Dolly x10 IC
Peoples chair
Jog back to Brickpile for COT with Brickpile guys. Great work by all.