Weather: clear, 70 degrees, windy, low humidity
I arrived early to Kennarie Ridge since we were expecting an FNG. He was a no-show (maybe next time), but I was soon joined by @Boo Boo, @Charmin, and @Chips on this beautiful windy morning with low humidity. Opened with disclaimer and headed to JPAX with a brief stop at truck to pick up jump ropes.
Warmup
Slow squats x10
SSH x 15
Abe Slogodas x10
Imperial Walkers x10
Seal claps x10
Overheard claps x10
Forward arm circles x10
Backwards arm circles x10
The Thang
Burpees x10
Jump rope 2 min (100-120 turns)
Dips 4 sets 20 reps each, 20 sec rest between sets
Burpees x10
Jump rope 2 min (100-120 turns)
Mountain climbers 1 min, 20 sec rest, 1 min
Burpees x10
Jump rope 2 min (100-120 turns)
Merkins 3 sets 30 sec per set, 20 sec rest between sets
Burpees x10
Jump rope 2 min (100-120 turns)
After listening to @Charmin talking about the pleasures of having the wind rustling through your beard, we headed to flag with a mix of lunges and high knee claps every other pole.
Arrived at flag with burpees for 30 seconds
COT
