CONDITIONS
7:15 a.m. sunrise
DISCLAIMER
Q confessed that he was not a professional
THE WARM UP
All exercises done IC, or in cadence-ish. YHC’s counts were so far off, it was a miracle the assembled PAX didn’t disband then and there.
- Seal jacks X15
- Toe touches X10
- Abe Vigodas X10
- Copper Head squats X10
- Steve Earles Copper head squat finished with hill billy X 10
THE THANG PART 1: 3/4 Dab
Pax moseyed around the block and returned to the bus stop to get to work. Daylight savings time had Q’s thoughts muddled so YHC picked a nice simple beatdown to use for this circumstance. We ran through a modified version of the Dab a.k.a. series of 10 burpees done EMOM style. At the risk of getting monotonous with all 4 rounds total burpees, YHC trimmed the sequence to a nice compact, block of 150 burpees.
THE THANG PART 2: One leg at a time
-Marios
-Single leg wife pleases
-Single leg split squats
-Reverse table tops
-Ham string bridge
Mary and we out
- Absolution
- Flutter kicks
- LBCs
- Plank
CountORama, NameORama, and COT
The Pelican prayed us out.
Thanks F3-bros, for the fellowship, the beatdowns and for being willing to follow my lead.
