Prayer – 2 special prayers this morning since YHC was late and the PAX were already headed to the blocks when I arrived. So I caught up with them found out they had prayer so we had more prayer and trusty ol’ disclaimer
Right after prayer head over to open field for COP
SSH – 30 IC
Little Arm Circles – 25 IC Each Way
TTT – 20 IC
Head over and get the blocks for all to enjoy
I showed the PAX the exercise
No real burpies involved in this exercise but all of the motion of one
We would start the a Burpie form and do 1 merkin on the block, come up to a row, then 1 squat, then up to 1 shoulder Press
Next set – 2 Merkins, 2 Rows, 2 Squats, 2 Shoulder Press
continue until YHC called Time or 1 of the PAX hit 20 reps
If someone hit the number before time, the rest of the PAX finished up with 10 Burpies
There was 1 guy that just busted through every rep like it was nothing and then it looked like he wanted more. Ken Doll hit his 20 reps and he was able to skip out on his burpies…..of course he wasn’t going to do that…..He got his 10 burpies in as well. Nice work KD.
We finished up here with 10 minutes to spare so off to the stairs for Calf Raises
Straight Calf Raises – 20 IC
Heels in – 20 IC
Heels Out – 20 IC
Bunny Hop Indian run….1 round
Form a line in the parking lot and start heading back to COT
Bunny Hop in a line and the last person run or mosey to the front and keep bunny hopping……
Announcements
For the sake of not messing anything up here I have opted out of the announcements during this back blast and I will work on my events and correct dates for future back blasts