A nice cool morning for a workout and YHC was greeted with a Crescent Moon over the AO as the sun was rising. Planted the flag and we were off to the bus loop.
COP
We gathered next to the banches and started with 20 SSH, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 Ukrainian Soldiers, 10 copperhead squats, 20 American Hammers, 20 LBC’s, 20 figure 4 Alabama Prom dates (10 each leg) 10 reverse scorpions, 10 scorpions.
THANG
Tabata was on tap for Today. 8 rounds of 4 minute workouts we had a 15 second recovery between each workout. The workout was 8 sets of 20 seconds exerceise and 10 second rest. Here were the exercises…1 – Squats, 2 – flutter kicks, 3 – Lunges, 4 – 10 merkins then plank for remaining time in 20 seconds, 5 – side lunges, 6 – Carolina Dry docks, 7 – Calf Raises, 8 – Alabama Prom Dates. We then moseyed back to flag for 5 minutes of stretching
Numberama, Namerama, Opus took us out in prayer.
We had a great 2nd F at the Local cup. Hae a great weekend gents and look to see more of you in the gloom. Cheers…CB!
