Recess in session

YHC stepped in at the last minute as a sub for LED who hit it too hard working on a fence over the weekend. Thanks to the 4 PAX who came out in the cold, damp gloom and pushed each other. It’s always an honor to lead. Keep getting stronger every day!

FNGs: None

Warm Up:

Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC
Sir Fazio Arm Circles x10 IC fwd/ x10 IC rev
Overhead claps x10 IC
Seal Claps x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Head to the playground for recess to begin! Complete a circuit of 3 exercises – AMRAP while 4th PAX is running. R&R for 3 total rounds.
1. Pull ups
2. Derkins
3. Irkins
4. lap around the circle (timer)
Head to the rock pile for the second half of the workout and select a damp coupon. Each round consisted of stacking 10 reps of a rock exercise with a John Cusack lap in between rounds.
Round 1: Curls x10 IC
Round 2: Curls x10 IC, Ruh Roh’s x10 IC
Round 3: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC
Round 4: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC
Round 5: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC, Overhead press x10 IC
Round 6: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC, Overhead press x10 IC, Burpees x10 – OYO (YHC doesn’t want to risk being called “soft”.)
Mary:
Low Slow Flutter x22 IC
Box Cutters x20 IC
American Hammers x20 IC
Dying Cockroaches x11 IC
LBC’s x22 IC
Have a Nice Day

Announcements:

Martini and YHC will be beta testing a new Sat. running/ rucking AO in FV at Fleming Loop. Run will be 5ish miles and ruck will be 3ish miles. Likely start time will be 6am with 2nd F to follow. Stay tuned for more details.

T-Claps (Recognition):

T-Claps to Martini for EC on a different route on the newly opened greenway.

Prayer:

PAX with injuries / Family & friends recovering from COVID