People pay big bucks for this stuff
YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.
FNGs: No Way
Warm Up:
Lap in parking lot with slides and carioca on parking lines
Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25
The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later
Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps
Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R
Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15
Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24
T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG
Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels
Great job by all HIM! Until next time…
BS Out!