“Monday is the perfect day to correct last week’s mistakes.” -author unknown
YHC missed last Monday’s workout so it was time to man up and post. Several other PAX opted to beat the fartsack as well making for a total of 8 men. Exchanged the usual pleasantries, then the disclaimer, then down to business with a goal of keeping the PAX in constant motion and trying to deliver a respectable beatdown. Here’s what we did:
Burpees x10 …just to make sure everyone was awake
Mosey to the usual warm-up area
Burpess x10
Windmill x20
Arm Circle x30 (10ea Forward, Backward, Chinook)
IPW x20
Low Country Crab x20
Grab a rock of the Med-Med/Lg variety and circle up for a quick COP:
Row x20, Squat x20, Curl x15, Rox x15, Squat x15, Curl x15 (all in cadence)
Re-position in the second baseball field for another chance to become one with your rock. The PAX lined up 10ft apart and about 15yds from the parking bumpers. This would be a round of 11’s to include:
Curls at starting point (starting with 10 down to 1)
Backwards Bear Crawl to parking bumper
Derkin w/feet on parking bumper (from 1-10)
Bear Crawl Back
This proved to be brutal, with plenty of grunts, groans, and perspiration. At some point the PAX heard “…well we didn’t come here to play bridge this morning” which couldn’t have been more true. Many PAX modified/supplemented the bear crawls and crawl bears with lunge walk or other. T-claps to Hawg and Rudy for pushing hard and completing in full.
Next up a quick recovery mosey to the water fountain and back.
Line up in same spot and partner up. Partner 1 knocks out shoulder presses while partner 2 crab walks backward to parking bumper and crab walk (forward) back as the timer. We knocked out two rounds of these.
Grab your rock and curl as the PAX walked back to the rock pile. Then a mosey to the flag with a 90 seconds left for Plankorama.
Announcements included an upcoming fundraiser that Babyface is involved with for an youth mentoring organization called Next Generation. Details at NextGenclubs.com/banquet.
Finished up with a shout out the the Sky Q and prayed for those in battling health issues and those in need of prayer.
Thanks for letting me lead and helping me get back on the Monday routine.
Tool
