Huge Crowd at Okwata this beautiful gloomy morning.
YHC had a basic plan to run a good amount with no additional leg workouts and spend time focusing on upper body.
DISCLAIMER
Mosey across Lakeshore Drive and head East.
COP #1: WARM UP
Imperial Walkers X 20
SSH X 20
Windmills X 15
Low Slow Squats X 15
Peter Parkers X 20
Row Sit Ups X 10 (This months ISI challenge, Today we needed to complete 65)
Mosey further East down the Lakefront and grab some ledge
Ierkins X 20
Dips X 20
Derkins X 20
Row Sit Ups X 10 (20)
Mosey further East down the lakefront near the lighthouse and get in two lines
Group 1: 20 Hand Release Merks
Group 2: Elbow Plank
Flapjack
Row Sit Ups X 10 (30)
Mosey further East up the stairs to Landrys front door.
Burpee Circuit:
5 Burpees at the top, run down the stairs and up the other set
4 Burpees…..
Row Sit Ups X 10 (40)
Mosey across Lakeshore Drive and begin to head back West
Descending Merkin Sprints:
Line up in the parking lot, complete 10 Merks, sprint to the other side and complete 9 merks.
Repeat until reach 1.
Peoples chair waiting for the Six
Row Sit Ups X 15 (55)
Mosey further west on the lakefront for Mary:
American Hammer X 20
Crunchy Frog X 20
Flutter Kicks X 20
Mosey west to the levee at Canal Blvd and head to the house of pain.
Everyone complete 10 Pull ups, assisted if need be.
Mosey back to the flag.
Row Sit Ups X 10 (65)
Count off, name o rama, announcements, intentions.
Welcome Mackey D from Atlanta!
Thanks for letting me lead!
