YHC wasn’t originally on the Q sheet today, but I got a call from the bullpen and came up with a plan.
Conditions: Upper 40’s and cloudy
2 min warning, 1 min warning, Intro/Disclaimer, Not A Professional, No FNGs, Prayer
The Thang:
Mosey the long way to the loading
SSH In Ghost cadence x8 – Pax failed so 2 burpee penalty
Imperial Walker in Ghost cadence x12 – Pax failed so 4 burpee penalty
LBAC front and back plus OH clap IV x 15
Grab blocks
Go to bus loops for a 4 Stations Rotation circuit workout.
Station 1 – Block Station:
Rotate exercises on each lap (plank while waiting on 6 before starting next lap)
Lap 1 OH press x25
Lap 2 Triceps x25
Lap 3 CFG x25
Lap 4 Kettlebell swings x25
LBC Station: x 25 each lap
Backwards jog to station 2 each time
Station 2 – Squat Station x 25 each lap
Bear Crawl to station 3
Station 3 – LBCs Laps 1/3 and BBSU Laps 2/4 x25
Karaoke to station 4
Station 4 – Merkins Laps 1/3 and Dips Laps 2/4 x25
Mosey back to station 1 and start next lap after 6 arrives – plank while waiting
Return blocks and mosey to SF for call out Mary
2 Burpees – Dominion
6 Inch Heel Touches – Red
Iron Cross – Mr Ed
LBCs – CureAid
Low Plank – 2 Star
Merkins – Twerk
Recover to flag
COT/BOM
Announcements:
6 year convergence Feb 29
Prepare for Dam2Dam 2021 – 2/20/21 per video?
Prayer Requests:
Wee Wee injury
Keychain Niece
Rec request
Tupperware request
Bogey Aunt
Unspoken
Marriages