CORRECTLY done in Cadence
5 pax posted for an IR, non-running workout, that was posted by YHC at the last minute Wednesday night. All HC’s were present and accounted for.
FNGs: None
Warm Up: On the Tennis court: 10 Sir Fozio Arm circles forward and 10 reverse. 15 cc Imperial Walkers and 15 cc Hillbillies. 10 Windmills CORRECTLY done in cadence. 10 correctly done “” pickers in cadence
The Workout: Partner up for BOMBS. One partner does the exercise the other goes to the other side of the tennis court and back
B = 50 burpees, Lunge Walk
O = 100 Overhead Claps, Crab Walk
M = 150 Merkins, Bear Crawl
B = 200 Big Boy Sit-ups, Lateral Walk
S = 250 squats, Lateral Walk
Walk to the pavilion. From the plank position shuffle to the L, up to the seat of the picnic table to the top and then down all the way down the row. Continue plank shuffle to the wall, balls to the wall shuffle across, down to plank and continue on the other side of picnic tables.
Return to tennis court via alligator walk.
Expanded Jack Webbs. 1:3 merkins:overhead press. After the overhead press from the kneeling position raise to standing and do 5 squats. Continue Jack Webbs up to 5 merkins 15 overhead press with 5 squats
Mary: She was easy today. 25 cc LBC’s. 10 cc side plank crunches each side.
Bernie joined us for COT.
Announcements: Shirt order due 8/9. I’m working on getting some adjustments done. 2.0 workout Saturday looking for a Q. Discussed with Wallaby the possibility of opening up some non-running IR workouts since he is on the shelf for a while.
T-Claps (Recognition):
Prayer: Bullseye trying to make the cross country team at HSHS. Negative comments and thoughts stick with us but positive comments and thoughts push us further. Surround yourself with people that push you.
