So YHC was all set to do the Capoot workout; however, with only 3 showing up, very hot temps with Thunderstorms coming in, an Audible was called and here is what went down:
COP
We start with 50 Merkins, then mosey to the Front of the school in the Yard and perform 20 SSh, 10 DQ, 10 Helicopters, 15 arm circles (10 small 5 big), Reverso, 10 4ct American Hammers, 20 LBC’s, 10 Iron Cross, 10 Scorpions then we Mosey to the Camera Pole.
THANG
At the pole we surround it being about 20 feet away. In this routine we perform 10 repetitions of an exercise, then bear crawl(BC) to the pole, touch pole, then crawl bear(CB) back to starting point. Then next pax member calls out an exercise and we perform 10 reps BC to pole then CB back. The following exercises happened: Lunges 2 ct, Crab Cakes 2 ct, Squats, Hand Release Merkins, Dry docks, WW2 Sit ups, Mountain Climbers 2 ct, Rosalitas, Leg Raises.
Mosey to playground equipment, P1 Runs lap around soccer field, P2 Step ups on Bench P3 pull ups, we rotate through each station twice, then lighting…so we mosey to the Pavillion for Shelter, perform 3 sets of 30 dips. Mosey to the side of the school for a small triple check. P1 Runs to tree by street and back as the timer, P2 performs donkey kicks and p3 Air chair with Air shoulder presses. We rotate through each station 3 times for a triple check.
Mosey to the front of the school, lunch around the traffic circle, go to curb and perform flutter kicks for about 1 minute. Mosey to Flag for stretching.
Numberma, Namerama, Chum Bucket took us out in prayer.No workout next Monday as it is Memorial Day.
Great workout this evening gents, it was an honor to lead, Cheers….CB
