Square Up

Four PAX showed for a “wing it” beat down by YHC. Sometimes you are not sure what you want to work out but veteran Q’s should be able to easily show up and deliver. This is how it went.

Warm Up:
Jog around the parking area with some carioca’s, high knees and butt kickers.
Square up for warm up exercises.
SSH x40 IC (speed up after 25)
Windmill x15 IC
IW x15 into HB x15 IC
Lower body stretches into upper body stretches

The Workout:
Pair up. Mosey over to the blacked out baseball diamond.
Round the bases with partner carry. Switch partners back at home plate.
Wheel barrow around the bases. Switch as needed. Repeat so each PAX completed the bases. Squat hold for the six.

You know I’m all about that base…
Broad jump to advance to each base with an exercise together at each.
1st base – 20 Merkins (good form)
2nd base – 20 Plank Jacks IC
3rd base – 25 Gorilla squats
Home – celebrate with 10 burpees OYO (good form)

Rinse and repeat but advance with lunge walk

Improv – Headed to dugout in the lower field where pull up bars are located
Partner 1 does 5 pull ups while P2 AMRAPs dips on bench. Switch. 4 rounds of each

Mary:
Mosey back up to the flag for some quick mary.
LSF x20 IC
In and Outs x20, six inch hold at end
Rosalita’s x20 IC

Verse:
James 1:5 NKJV
If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him.

Announcements:
See FB and Slack

Prayer:
Modify’s mom passed away, Raleigh PD shot last night, Buford’s recovery, DD family, Burt’s mom with breast cancer.

Norm took us out. It was cold but not too bad. Thanks for posting gents!

BS Out!