Some weekends come to a close with a surprise on the calendar…..you got the Q Monday
Got and idea but no set plan. No doubt surprised to see Disclaimer in the bullpen! After a short disclaimer we moseyed to the football field to warm up.
Variety of 25 to 8 count
SSH
Side Lunge
B&Ts (Bend and Thrust)
Toy Soldiers
Mnt Man Poopers
Good Mornings
Mosey to the bleachers
2-9 merkins up to the top
9-2 dry docks down
Rows on the rail
Big Boy
Reverse rows on the rail
Big Boy
Mosey to the gym
3 rounds of
3cnt running man
10 merkins
10 donkey kick
30 second rest after each round of 3
Mosey to the steps in front of gym
2 rounds of reverse squats
Line up Indian run around the gym – BooBoo was quick to remind YHC that the pace was set to fast. We made it around and straight to the pull up bars
3 rounds of 5
Then to the rock pile – rock suggestion provided.
2 round of alternating
curl/squat/press X 10
Kneeling front raise X 10
Overhead TriCep press
Chest press X 10 then 10 flutter then 15 X 15 flutter
30 sec recovery
This time 20 and 20 then 10 and 10
1 minute recovery
2 rounds no rest between
Crossover merkins
Rows
LBTs
Rinse and repeat no rest
Bogy was asking for more!
Return the rocks – circle up for Mary
Gas pumpers
Dying CRs
1:30 high plank with merkins
Mosey back to flag
COT
God Bless
