Diamonds and More at Punisher

YHC came in hot this evening to start the afternoon fun….so hot, having the wife’s car, did not have gloves for this hot beat down…where is Emoji when you need him. ‘Moj’ if you read this hope to see you soon brother! So I grab the gear bag and mosey to the clearing in front of the school:

COP

Start with 20 SSH, 10 DQ(real slow for a good warm up stretch), 20 4ct American Hammers, 30 LBC’s, 10 scorpions, 15 reverse scorpions and 20 Merkins.

THANG

We start with 7 of diamonds 4 corners. We start with 7 burpees at Corner 1(C1) then run to C2 7 burpees, run to C3 7 burpees, return to start (C4) 7 burpees. Immediately run to 14 lunges (7 each leg) repeat at other corners to C4 then 21 merkins at each corner to C4 then 28 squats at each corner to C4. We start to descend the count to 21 overhead claps at each corner to C4 then 14 reverse lunges(7 each leg) at each corner and finally 7 dry dock merkins at each corner.

Next we dump out the bag contents of bands ranging from 20lbs (lateral raise), 30 lbs( tricep extensions), 40 lbs (Bicep Curls) and 50 lbs (Bench Press) with 4 people present this was perfect and we spent 2 minutes excercising, then rotated stations until we completed all four stations.

Finally we had some time for Donkey kicks and wall sit one of YHC favorites at the end of a work out. We do 3 rotations where we kicked for 30 seconds, slow count wall sit for 20 (about 30 seconds), 25 DK’s, then slow count for 15, then 20 DK’s slow count for 10, we run a lap to flush out our legs.

Mary

We circle up for 2 minutes of stretching, then Namerama, numberama. YHC took us out.

Moleskin

We discussed upcoming events and a possible workout followed by Dot’s back inn for some Fellowship F next month, look for a preblast coming up for the date. We also discussed the Kayak workout coming up Wednesday morning at 450am(start time). Check out preblast for this neat event.

Always an honor to lead gents, have a great week as we crushed Monday…Cheers, CB