Ronnie comes in hot to the AO with the Aerosmith song blaring. Some Aerosmith video commentary that persisted in the COP and off we went for this lucky 11.
Grab blocks and mosey to the small triangle park. Warm it up with the usual and roll to the point for Triple Check. Partner 1 runs to the light and back. Partner 2 does bench press with the block and partner 3 does Monkey Humpers.
Next up, a multi-set variant of Doras.
Evolution 1 – Each partner does 3 sets of 10 behind the head tricep curls. In between sets, perform a series of ab exercises.
Evolution 2 – Each partner does 3 sets of 20 overhead presses. In between sets, perform a series of ab exercises.
Evolution 3 – Each partner does 3 sets of 25 hip thruster swings. In between sets, perform a series of ab exercises.
Evolution 4 – Each partner does 3 sets of 20 curls. In between sets, perform a series of ab exercises.
Evolution 5 – Each partner does 3 sets of 6 burpees while slalom jumping the block side to side. In between sets, perform a series of ab exercises.
Back to the flag for some Mary. Señor Frog took us out.
Coffee afterwards remains a highlight of day with great conversation around the variety of topics one can only be there to witness.
