FroYo Daddy

YHC humbly submits this BB on behalf of FroYo, who, as you will see, brought the pain to the party and absolutely rocked his VQ.  It’s  awful that only 3 pax experienced this.  Don’t miss his next Q.  The rest of this BB is all his.

Four dudes meet in a parking lot, 7am hits, disclaimer, let’s go.

Mosey around the “racetrack” portion of the school parking lot one lap, then behind the gym across basketball courts, continue on behind the school towards the “brick pen”.  Stopped short of brick pen behind the classroom trailers and circled up.

WARM UP ROUND:

LITTLE BABY ARM CIRCLES, 20 FORWARD THEN 20 BACKWARDS IN CADENCE.

30 SSH IC

20 IMPERIAL WALKERS IC

20 MOUNTAIN CLIMBERS IC

“THE DORA ROUND”

PAIR UP WITH PARTNER FOR THE DORA FOR FOLLOWING EXERCISES, ALL COUNTS CUMULATIVE “PER TEAM OF TWO”:

100 MERKINS, 200 LBC’S, 300 SQUATS— ROTATION STYLE, ONE GUY RUN APPROX 50 YARDS TO SECOND SMALL TREE AND BACK THEN SWITCH WITH PARTNER DOING THE EXERCISES UNTIL TOTAL COUNTS ARE REACHED.

THE CINDER BLOCK ROUNDS:

EACH MAN TAKES ONE COMPARABLE IN WEIGHT 2 HOLE CINDER BLOCK AND CIRCLES UP

20 CURLS FOR THE GIRLS  OYO, 20 SCISSOR KICKS OYO, 20 OVERHEAD PRESSES, 20 SCISSOR KICKS FOR ROUND ONE

20 CURLS FOR THE GIRLS OYO, 20 SQUATS OYO, 20 OVERHEAD PRESSES OYO, 20 SQUATS   OYO      FOR ROUND TWO

ROUND THREE OF CINDER BLOCK EXERCISES, THE MERKIN

TWO SETS OF USING CB’S FOR MERKINS ALL OYO:  15 “ON THE LEFT” (LEFT HAND ON GROUND RIGHT HAND ON BLOCK), 10 MERKINS W/BOTH HANDS ON THE BLOCK, 5 “ON THE RIGHT” (LEFT HAND ON BLOCK, RT HAND ON GROUND).

SECOND SET MERKINS DO THE SAME EXCEPT START ON THE OPPOSITE SIDE.  ALL OYO START WITH 15 ON THE RIGHT, 10 MERKINS BOTH HANDS ON THE BLOCK, 5 MERKINS ON THE LEFT SIDE OF THE BLOCK.

RECOVER AND RETURN BLOCKS NEATLY TO THE PILE IN SAME LOCATION AS FOUND.

SLOW MOSEY TO BEHIND SCHOOL NEXT TO BACK WALL OF SCHOOL FACING PLAYGROUND.

PARTNER UP AGAIN:

FIRST SET, THE MERKIN (20, 15, 10):

ONE PARTNER DOES PEOPLE’S CHAIR AGAINST SCHOOL WALL WHILE PARTNER 2 RUNS TO PLAYGROUND AREA TO DO FOLLOWING:

THE MERKIN, ELEVATED SLIGHTLY USING APPROX 12″ HIGH PLASTIC PLAYGROUND “BARRIER WALL” TO PLACE HANDS ON TOP OF WALL WHILE DOING INDIVIDUAL SETS OF 20, 15, AND 10 OYO PACE.  IN BETWEEN EACH SET WE RAN BACK TO WALL TO SWITCH OUT WITH PARTNER DOING PEOPLE’S CHAIR UNTIL BOTH COMPLETE ALL THREE SETS OF THE MERKIN.

SECOND SET OF THREE SETS (20, 15, 10 OYO PACE), THE “BARRIER WALL DIP” SWAPPING OUT WITH PARTNER WHO WILL AMRAP SQUATS NEXT TO SCHOOL WALL. PARTNER 1 RUNS TO PLAYGROUND BARRIER WALL AND DOES 20 ELEVATED DIPS THEN RUNS BACK TO AMRAP SQUATS WHILE PARTNER 2 RUNS TO PLAYGROUND BARRIER WALL TO DO ELEVATED DIPS. EACH PARTNER THREE TIMES TO BARRIER WALL AND BACK. 20, 15, 10 REPS.