7 pax said to hell with the cold and showed up for iron yard this morning.
The Condition: 27 degrees
The Thang:
COP
LAC fwd while running in place x 15 4 count
10 tuck jumps
Butt Kicks plus overhead claps x 15 4 count
10 tuck jumps
High knees x 15 4 count
Move to the back of the school by the basketball court
From the court perform x 5 reps on the R and then the L of the following: bicep curls, overhead tricep extension, single arm KB swings, lunges. Suicides to the first pole and then back, second pole and then back. Repeat but now increase to 10 reps. Continue w/suicides after each bout working to 15 reps and finally 20 reps.
15 SSH, 15 butt kicks, 15 high knees. Continue rotating through until all pax are done.
Line up on the court. First pax in line bear crawls to the first pole and then back while the rest of the pax perform an exercise along with reps of the pax who bear crawled. Once pax returns from bear crawl next in line goes. The exercises were as follows: 8 napalms, 10 bell merkins each side, 13 napalms, 15 squats, 7 burpees, 15 chest press, 10 KB swings. Hold air squat between each exercise once reps are completed and pax returns from bear crawl.
Next bout first pax sprints to the back playground while the pax perform an abdominal exercise. When the first pax returns the next in line goes. The exercises were the following: LBC’s, boat canoe, freddy mercury, flutter kicks, hello dolly, iron cross, russian twist.
Got to one end of the basketball court. First pax karaoke’s to one end and back while, next pax goes and so on. The following exercises were performed: merkins, waiter press R arm, waiter press L arm, sumo squats, merkins, supermans, calf raises.
COT
BOM