YHC was honored to lead the men at Hammer again.
Starting at COT, 1 mile loop around Satchel Ford Elem. At each intersection do 5 Burpees (45 total). As the PAX arrive back at COT, “penalty burpees” were given based on your finish position, 1st place does 1, 2nd place does 2, so on. Flutterkicks until all return.
Quick mosey to grab blocks, circle up. Basic format was, three exercises, 20 reps, three sets.
Vups, American Hammers, Bigboys, Dips, Curls, Overhead press etc.
Repeat the Satchel Ford loop but substitute Bonnie Blairs for Burpees.
COT and BOM by YHC.
7 year convergence Oct. 19th at AC Flora.