Some good mumble chatter from the group this morning. A solid group of 13 PAX met for a stationary heavy workout. YHC was entertained as we worked through the COP and watched as the PAX slowly realized we were not moving any time soon. 1 PAX even opted to get gloves halfway through COP (Circle of Pain).
Weather: mid 60s, partly cloudy, no rain!
Disclaimer: Regular disclaimer given. YHC currently rehabbing leg injury which certainly impacted the plan for the workout and could cause modification.
The Thang:
Warmup – SSH x50 in cadence. Windmill x20 in cadence.
COP(Circle of Pain)
Merkins x10, in cadence
LBCs x10, OYO and recover to feet
Raise the roof x10, in cadence
Squats x10, in cadence
Burpees x10, OYO
Plank variations as a group
Merkins x20, in cadence
LBCs x20, OYO and recover to feet
Raise the roof x20, in cadence
Squats x20, in cadence
Burpees x10, OYO
Plank variations as a group
Merkins x60, OYO modify as needed
LBCs x30, OYO and recover to feet
Raise the roof x30, in cadence
Squats x30, in cadence
Burpees x10, OYO
Plank variations as a group
Mosey down Olde Knight towards lower playground. Partner up for Dora.
Partner 1 – mosey to playground. 10 pullups. Mosey back to swap with Partner 2.
Partners collectively hit:
100 lunges (easy count, each leg is 1)
150 calf raises on curb
200 big boy sit-ups
Mosey to playground.
Triceps dips x20, in cadence
Teddy Rolls x20, in cadence
Mosey back to Shovel Flag.
Flutter kicks x50, in cadence
Hold Plank until time called.
Announcements and Prayers.
The PAX are continuing to collect Mac n Cheese boxes for OGM. Deadline next week! Get your boxes to your AOQs or deliver to OGM. Let’s keep up the great work!
Aye!