YHC returned to lead the SwampFox Pax for the first time in a while. It was good to see they still bring it with the best of em. 9 Pax posted for park trip with some work along the way.
Conditions: Hot, Wet, Summer
The Thang:
COP
Baby arm circles x20 both ways
High knees x25
Merkins x15
Squats x25
Mosey to park with 3 stops:
Burpees x10 oyo
Money Humpers x30 oyo
Russian Twists IC x30
Park:
Lunge walk with 5 burpees every 5 lunges back and forth in the park, about 40-50 burps total.
Merkin sequence
Incline x20
Decline x15
Incline x10
Decline x5
Big Boys til the 6 finishes.
Repeat merkin Sequence
Partner circuit
20 iron crosses
20 fist bump merkins
8 pull-ups
Air Chair until 6 finishes
Repeat
Mosey to back to school with 3 stops:
Burpees x10 oyo
Monkey Humpers x30 oyo
Flutters IC x30 right in to Freddie Mercuries IC x20
Partner up
DB drill there and back in the parking lot
Moleskin:
- Tougher workout than YHC planned. Lunge walk burped sequence was a crowd pleaser. DB drill is a fun way to finish a workout.