On a crisp Monday morning, YHC got into his vehicle for the journey to the Far West. YHC’s passport appropriately stamped and Google maps initiated the feeling was good for a strong beatdown. At meeting spot, 3 PAX awaited. Uh Oh, YHC forgot his phone at home and he couldn’t phone home because he didn’t have a phone…What to do as a playlist had been made and tabata had been downloaded…Never fear, Frac is here to save the day! Quickly tethered my Wonderboom to Frac’s phone, disclaimer and Pax grab your block and farmer’s carry over the levee to other side for:
Warm Up
• Toy Soldiers X10
• Windmills X 10
• Bat Wing
Nickels and Dimes
5 Burpees 10 Superman’s EMOM for 5 Rounds SSH while you wait for next round
10 Minute AMRAP
20 Squats with or without Block
10 Kettle bell Swings
20 Rows with Block
10 Shoulder Press Jacks with Block
20 Block Merkins
10 Mountain Climbers on Block (each leg)
1st Set – 6 Minute AMRAP
10 Shoulder Presses
10 Lunges (2 is 1) with Block
10 Wife-Pleasers with Block
2nd Set – 6 Minute AMRAP
10 Bicep Curls
10 Straight Leg Deadlifts (RDLs)
10 Tricep Extensions
Seal the Deal
10 Burpees EMOM for 5 Rounds SSH while you wait for next round
Count-Off, Name-O-Rama, Announcements, Intentions and Prayer.
Coffeetaria with Frac, Hokie and YHC at Panera. Always enjoy the convo.
Congrats to Thumb War for new baby and making it out to beatdown. Thanks again Fracsac for letting me take over your phone. Great playlist of classic rock hits (except for that Simply Red song) and the tabata app worked perfectly!
