Two Hombres and some toys
YHC and Breach held down the yard while others lay snug in their beds. Breach brought the battle ropes and a medicine ball by request. YHC set up the TRX bands, some cones and a couple other coupons for todays WOD.
0530 came and there were two PAX ready to start. The music was on classic rock. We went for a short mosey around the clubhouse then warmed up.
Warm Ups:
Good Mornings x10 IC
Willie Mayes Hayes x10 IC
Sir Fozio Arm Circles x10 IC, reverse
Stretches (upper)
TRX Time:
4 Exercises, 3 rds, 15, 12, 10 reps
Curls, Tris, Chest press, Reverse flies
Coupon Time:
Medicine ball lunges 10 each side (timer), Goblet Kettle squats, Jump rope
3 rds
Shoulder blaster:
Bear crawl 20 yds then broad jump back (timer)
Battle ropes
3 rds
TRX finale:
Merkin knee tucks, Hip twists, Single leg squat lunge
2 rds, 10 reps
Mary:
Hello Dollys, Heels to Heaven, Reverse LBCs
2 rds, 15 reps IC
Prayers for Breach traveling tomorrow.
YHC will plan a repeat on this one sometime soon so others can benefit from the pain we felt. Great job Breach and thanks for the accountability.
BS Out!