Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”!
Minuterice gave some recommendations then decided he would take the warm up which consisted of several dynamic style stretch and leg exercises to get us going. After roughly 7 minutes he passed it on.
Off to the bleachers – push up climb then crawl down to snake run the bleachers from right to left side finishing with 3 burpees – hold plank until 6 was in plank add 30 seconds finish with 5 Merkins
Move to the gym wall:
2 rounds of the running man to rail squats
2 rounds of 20 second balls to the wall
Move to the playground:
3 rounds of pull ups: 3,6,9 reps each followed by a run to the tennis court 5,10,15 Merkins then a lap around the court. If you were there you’ll understand.
Dr W’s (not new to all)
Elevated V’s – in the sitting position hands behind head raise legs to touch feet
Same position – alternate left hand Tks rht foot then flip flop
Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
Kick stand position brings knees up to chest then extend out gas pump to a V
Move to front of gym quick push up ladder to top of stairs then back down.
Someone was carrying a creature inside themselves that was let loose and just about killed the pax
Reverse bearcrawl up the stairs bearcrawl down
Move to the parking lot – line up left to right bearcrawl our 15 yards – 3 burpees Reverse bearcrawl another 15 yards – 5 burpees sprint back to a plank position to recover “actively”
Line up – Indian Run back to the flag
Finished with
YHC – V Ups
Minuterice – “donut sit ups”
Mr Rogers – Shoulder taps
BooBoo – single leg wife pleasers
COT – we named our FNG – SamBreaux
