3 pax enjoyed spring like temps at the Roost Thursday morning. Numbers are still low here and across the region but the warmer temps should fix that. This was YHC’s first Q of 2018 so YHC switched up an old favorite. Here’s how it went down.
Conditions: Mid 50s and perfect to break a sweat.
Tha Thang:
Disclaimer. Quick run down to corner of lower parking lot and triangle up.
SSH (IC) x 15
TTT (IC) x 15
IW (IC) x 15
Head to middle of lot for the escalator version of 4 corners.
5 burpees, run to corner 1, 10 merkins, return to middle
5 burpees, run to corner 2, 10 merkins, 20 LBCs, return to middle
5 burpees, run to corner 3, 10 merkins, 20 LBCs, 30 monkey humpers, return to middle
5 burpees, run to corner 4, 10 merkins, 20 LBCs, 30 monkey humpers, 40 squats, return to middle
5 burpees, run to corner 3, 10 merkins, 20 LBCs, 30 monkey humpers, return to middle
5 burpees, run to corner 2, 10 merkins, 20 LBCs, return to middle
5 burpees, run to corner 1, 10 merkins.
Head down to outer loop and run back to front of school rotating 5 merkins and 5 squats at each light.
At lower corner wall of school wall sit for 1 minute
Head up to bottom steps of amphitheater for circuit work.
10 step ups, 10 dips, run up ramp to gate for 10 squats, over to rails for 10 body rows, and back down to bottom of amphitheater. x 5
Another round of 1 minute wall sits. Make way back to shovel flag and take a lap around the track. Flutter kicks (IC) x 15, 6 inches, 45, spread em, back together, 6 inches, Flutter kicks (IC) x 15
Good to be back in the gloom this week after 2 month hiatus. Got a solid 2.5 miles in this morning. Hopefully once all this sickness makes its way out of here we can get the numbers back up as well as fill up the Q sheet.
Prayers for law enforcement and those affected but the tragedy in Florida.
BOM