Well better late than never as I always say. – Every man at some point in there life.
Last week few men gathered in the gloom to better themselves at Troubled Waters. The Pax here love there sleep and show up right at 0530 with no time to spare on the reg. When the last guy rolled in hot gave the disclaimer and we are off.
COP#1
SSH x20
IWx 20
Pigeon stretch x10sec holds each leg
Merks x10
I think we did other stuff but who knows
The Thang
COP#2
This was going to be similar to the workout that was previously led by YHC. Yep no creativity here. The workout consisted of
Round 1
Burpees x 20 (count)
Toe touches
Inverted rows
Pistol Squats (alt legs)
Chin-ups
Round 2 x15 burpees Round 3 x10 burpees Round 4 x 5 burpees
After each round the PAX would run the length of the park. After running the last lap around the park decided to do some bonus exercises consisting of 10 merks and 20 Tip Toe squats.
COP#3
Core work with 30sec of ab shredding exercises
Hands back tucks
Marching planks
Side plank lifts (R)
Side plank lifts (L)
Rest 45sec
Seated Ab circles (clockwise)
Seated Ab circles (counter-clockwise)
LBCS
Russian “V” tuck twists
Ended with COT announcements and intentions.
Again thanks for letting me led
Kimchi
