10 pax including an FNG arrived for a post iron pax beatdown that had hints of IP worked in, but for this hardened group, would be nothing short of a walk in the park. This was YHC’s first opportunity to not only Q at Popeyes, but also do a standard non- IP workout.
Warmup
Mosey to steepest hill after some of the experienced Popeye group pointed us in the right direction.
Arm circles – 10 x front and backwards
Mountain climbers x 12
Shoulder taps x 10
Foot to alternating hand touch in plank x 10 each foot/hand
Grass grabbers x 10
Windmills x 10
The thang –
- 11’s on hill – top/burpees, bottom/diamond merkins
Run to exercise playground for 2 rounds of the following:
- 4 stations
- Pull-ups, close grip merkins in first round and wide grip merkins in 2nd round, deep squats, calf raises
- 45 seconds each w/ 10 second break in between sets
Run through the center of the park and stopped at the gazebo
- 20 dips led by Boo-Boo
- 15 V-ups led by Tua
Moseyed back to flag and arrived at 6:15 on the dot.
COT – count-off, name-o-Rama where FNG/Dodger was born, announcements and intentions. Special intentions offered for Bellhop, and thanks for the positive results of Tua’s wife’s ultrasound.
Thanks for posting and the opportunity to lead. SYITG!
