(Written by Argyle)
16 pax including one FNG (Liger) and 4 (DoubleDowners) joined YHC for my VQ. and yes, I brought my on ball.
Conditions; 60 and clear
Disclaimer, Prayer
smurf jacks 20 IC
Arm circles 20 IC
squats 20 IC
Merkins 20 IC
TTT 20 IC
COP long indian run with 20# medicine ball passing it back and sprinting it around. every time it drops everyone does 10 merkins
The palindrome Sprint ~100 yards – lunge 50 yards – 50 squats – lunge 50 yards – sprint 100 yards wash rinse repeat
Mosey back to the shed
Christian Laettners -(Crowd pleaser) throw the 20# medicine Ball ~ 10 feet in the air and take of for a sprint around the shed, next guy in line catches the ball and keeps going. Every time it drops 10 burpees (thanks to gravedigger for dropping the ball multiple times in one round)
Mary – (Dealers Choice)
LBCs – V ups – flutter kicks- incline Merkins
COT – focusing on knowing God and participating in his suffering
Onward to the Jailbreak 5k