11 men in the gloom at the Birdcage until Nip/Tuck found us at the final COP to round at the PAX at an even dozen at the Birdcage.
the Thang
mosey to the band stand for a nice warmup COP
YHC likes to make a spectacle and enjoys the view from on top the band stand
SSH ICx20
sumo stomps ICx20
windmills ICx20
burpees OYOx10
Imperial Walkers ICx20
roomba ‘merkins ICx20
jump the band stand OYOx10
sprint to the track
mosey to the soccer field for COP #2
sumo stomps ICx20
reach an arm to the side ‘merkins ICx20
walking lunge circle for a minute
Peter Parkers ICx20
Bear Squares x2 (~4 yard sides to the square)
mosey to the goal post for a nice circuit of pain
1. burpees have the count (10 on the first round, 7 on the second)
2. walking planks (aka “holy craps”)
3. mountain climbers
4. peekaboo pullups on the goal post
old man shuffle to COP #3 near Magazine on the field the tomatoes use
Jack Webb ‘merkins 1 –> 10 then drop to 5 –> 1
Dr W’s ICx10
leg raise with slow descent ICx20
Russian Twist ICx20
LBC (squeeze it) ICx20
sprint to the flag
wrap things up with 30 second plank, final 15 in Mission Impossible mode
Lots of Announcements – check Yankee’s emails; be informed.
