Weather: 60 degrees and light fog
Disclaimer: done (no one new). This will be a fast pace workout and everything will be on a hop/jog/sprint….no walking…if you are waiting..you are planking
EVERYONE will keep their heart rate up. NO WALKING! If you are done with an exercise before anyone else…PLANK.
Jailbreak to cage and each PX grabs 2 bricks and 1 block. Circle up on pavement next to cage.
All exercises with bricks. Leave blocks down by side..use them later. 15x merkins; 20 arm circles forward; 20 arm circles backwards; 15x Don Quiote; 25x Flutter kicks; All exercises in 4count cadence
Told Pax to grab a battle buddy and line up on the wall and people’s chair for 2min with arms out front. 2min with arms high. (leave bricks by the wall)
partner workout- numbers are for each 2 person team with the groups (2 groups of 12 people—12 people using pull up bars; the other 12 people are doing other exercises)— If you are waiting or not doing exercises, PLANK!
group 1) 50 push ups and 20 burpee pull-ups.
Group 2) 125 WWI situps and 100 flutter kicks
Switch groups..When complete…both paxs plank until 6 is in.
– head over to parking lot (with bricks) for 3 suicides but after each one 20 squats and 20 merkins. (put bricks to the side). Plank when done until 6 is in. WINNNER-Pays to be a winner!
– bearcrawl up one side and across then lunge walk the length of the other side. WINNER-Pays to be a winner!
-head to picnic table area (bring blocks back by the cage when done)
|64||Toe touches on bench (right leg)||Squats with block|
|16||Iron crosses||Bent over rows|
|8||Tricep dips on bench||Burpees|
|1||run w/ block**||run w/ block**|
MARY: We got our abs smoked during Mary.
PRAYER REQUESTS: All praise to God and thankful for His grace.
PLEDGE OF ALLEGIANCE: the best thing spoken all morning
MOLESKIN: YHC cousin was in town from Ohio. He received his name 2 years ago at a F3 Charleston workout on the beach. YHC gives out prizes for winners. Wine Winners were- Adjustment, Milton. Others that received wine were YHC 6 were String Bean. All Ruckers received wine too.