Raining cats and dogs as YHC pulled up to the AO at the Fly. Would the PAX show??? Lucky for me Willie and Kong texted that they were on their way. My trip out into the great, wet, gloomy gloom would not be for naught! Here they are with Jingle Vader sprinkled in for good luck. Let’s get this party started. Disclaimer and off we go.
Mosey to Shelter for Warm Up:
- Toy Soldiers
- Self-Love
- Windmills
- Jane Fonda’s
- Open Gates
- Close Gates
Thing 1
Stay in Shelter for
- RL Step Ups with KB X11
- Dips with KB X11
- LL Step Ups with KB X11
- Dips with KB X11
Thing 2
Time to get wet!
Mosey to First Light for Route 66
Starting at First Light
Manmaker’s – Merkin followed by right arm and left arm renegade rows with KB. Jump feet in then bring the weights up to shoulders while squatting. When coming out the squat shoulder press at the top.
Start with 1 rep and walk/run to next light add a rep at each light up to 11 for a total of 66 manmaker’s.
Thing 3
Mosey back to Shelter and Circle up for:
- Single Arm Switch Swings OYO 40 seconds
- Tick Tock Lunge L OYO 40 seconds
- Tick Tock Lunge R OYO 40 seconds
- American Swing OYO 40 seconds
- Rocky Balboas OYO 40 seconds
- Squat to Press R OYO 40 seconds
- Squat to Press L OYO 40 seconds
Stay in circle for some Core/Arm work:
- Skull crushers w/wife pleasers on upstroke IC X20
- Flutter Kicks with Bell IC X20
- Finish with Curls IC with Left Knee Raised then Right Knee Raised
Count-off, name-o-rama, announcements, intentions and prayer.
Thanks for letting me lead!
