It had been a while since YHC was able to make it back in the gloom, so I decided to sign up and Q to be sure and post. Like all my workouts of the past, there was no weinke and therefore the back blast is guaranteed 80% accuracy. Maybe a little later since the BB is so delayed. All in all work was done and it felt great to be back out in the gloom with fellow pax.
Disclaimer and prayer
Mosey around the parking lot for a mobile COP.
- SSH x 15 IC
- Windmills x 10 IC
- Mountain Climbers x 15 IC
- TTT x 10 IC
- Squats x 15 IC
- Merkins x 10 IC
Mosey to wall and line up in People’s Chair – take turns bear crawling to end of line until everyone has gone. Hold People’s chair. Same thing back. Repeat again but with crawl bear.
Mosey to be back parking lot and grab a line at the curb
- Lateral line hops x 15 OYO then plank on curb
- Plank reaches x 20 OYO
- Fwd/back line hops x 15 OYO then plank on curb
- Plank reach throughs x 20 OYO
- Cha Chas x 25 OYO then plank on curb
- Plank step-ups on curb x 10 OYO
Mosey to block pile, grab a block and circle up.
- Curls for the Girls x 10 IC
- Shoulder presses x 10 IC
- Block squats x 10 IC
- Block merkins x 10 IC
- Block swings x 10 IC
Mosey back to parking lot and line up at cone
- Wind sprints x 4 reps
- Back Pedal sprints x 2 reps
- Bear crawl sprint x 1 rep
Mosey back to virtual SF (not sure where the real SF was at) and circle up for Mary
- LBCs x 10 IC
- Flutter Kicks x 15 IC
- Heels to Heaven x 10 OYO and hold bridge when done
- 1 rep of Boat/Canoe for Wap since he could not make it
COT and BOM
Word of thanks to the PAX for continuing to post. YHC has been absent, but still motivated and inspired to return because of those who have continued to posts.