Conditions: Beautiful 55 Degrees
The Thang: It’s always a challenge to Q Shawshank. These brothers really bring it and like a few surprises. YHC decided it was time for Legs + Abs = “LAB” Work. 11 Pax earned their jelly legs. 1 Pax (Cheers) put extra miles during WO training for P200.
Disclaimer/Prayer
Mosey across parking lot to upper soccer field for COP
SSH 51x IC (YHC is 51 YO)
Imperial Walkers 15x IC
Happy Hillbillies 15x IC
Mountain Climbers 15x IC
Berpee/Merkin Ladder: 1x Burpee/1x Merkin… 1x Burpee/2x Merkin (at bottom of Berpee)… 1x Burpee/3x Merkins… up to 10x Merkins. Then reverse the Merkin count down to 1x Burpee/1x Merkins. (10x Burpees with 100 Merkins)
Mosey to sidewalk and line Pax up single file: Indian Run around complex ending at pavilion.
Lab Work: (Legs + Abs = Labs)
10x Box Jumps on bench
20x Step Ups on bench (10x each leg)
30x Bonnie Blairs (15x each leg)
Run down sidewalk around first loop… returning to pavilion… People’s Chair on wall waiting on the 6
Rinse & Repeat (legs)
10x Windshield Wipers
20x BBSUs
30x American Hammer
Run down sidewalk around first loop… returning to pavilion… low plank waiting on the 6
Rinse & Repeat (Abs)
Finish with (Legs) agian
10x Box Jumps on bench
20x Step Ups on bench (10x each leg)
30x Bonnie Blairs (15x each leg)
Run down sidewalk around first loop… returning to pavilion… People’s Chair on wall waiting on the 6
Mosey back to SF
Count / Name-a-rama (11 Pax)
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