(Posted on behalf of Hoser)
13 Pax showed up for a chilled morning of work for YHC’s VQ including a surprise taste at Fire Fit in the Gloom!!
Weather: 36 degrees, 87% humidity, Winds SW @ 2mph
Disclaimer and Prayer:
The Thang:
Mosey to the helipad through the parking lot completely some butt kicks, and high knees and then circle up at the helapad
COP:
- SSH X 20 IC
- TTT X 20 IC
- IW x 20 IC
- WM X 15 IC
- LBAC 10 IC forward, 10 IC backwards
The group then took a mosey to the parking lot for a Fire Fit 4 corners workout, after dividing into four groups
- Corner 1: 10 burpess
- Corner 2: 10 BBS
- Corner 3: 10 Jump Squats
- Corner 4: 10 Mtn Climbers
The groups AMRAP through the stations until time called after 30 minutes
The group to recovered in plank and moseyed over to the wall of pain
- 10 inclined merkins
- 15 dips
- 10 declined merkins
- 16 lbc
rinse and repeat
Mosey to the wall of pain for peoples chair
- 15 seconds arms down
- 15 seconds arms out
- 15 seconds arms up
- 15 second arms to side
recover and repeat
- 10 seconds arms down
- 10 seconds arms out
- 10 seconds arms up
- 10 seconds arms side
Then a final mosey back to the helipad for deals choice
- Flutter Kicks x 20 IC
- Russian twist X 20 IC
- Slow Merkins X 10 IC
COT/BOM
Moleskin:
- Mumble chatter was slow at first and them picked up
- All pax where pleased and enjoyed the fast pace and variation
- One go rucker started with pack but decided to leave as to not become injured
Announcements;
- Patty pack still waiting on code
- Savannah Marathon and Governor’s cup race this weekend
Prayer Request:
- Breakfast Club and family for passing of mother
By: Hoser