Conditions: Muggy morning in FLexington SC. YHC was glad to show up and pay back the pain that Coon Dog brought to Spur!
Disclaimer
Opening Prayer
Mosey to the brickpile and grab two bricks
Circle of Pain
SSH X15 IC
TTT X10 IC
WM X10 IC
Hillbillies X10 IC
Slo-Mo Squats X10 IC
Lunges 10 each leg OYO
Arm Circle Song
Michael Phelps X10 IC
Down to Plank
Hydraulics X5 IC
(Next few exercises right side only)
Nolan Ryan X10 IC
Alabama Butt Kicker X10 IC
Dirty Dogs X10 IC
Arnold Fonda X10 IC Up and down and then back and forth
Muscle-Ups X10 OYO
Flips sides
Muscle-Ups X10 OYO
Arnold Fonda X10 IC Up and down and then back and forth
Dirty Dogs X10 IC
Alabama Butt Kickers X10 IC
Nolan Ryan X10 IC
Hydraulics X5 IC
Time for the bricks! Next done in 11s
Curls and Overhead Press
American Hammer and Flutter Kicks 2 count
Flys and Tricep Extension
Durham Diggler
Hustler Merkins with the bricks
return bricks to the pile
mosey back to flag
Nameorama
Countarama
Closing Prayer