Trotting Two

YHC was almost ready to kick off a solo beatdown when Flip Phone came in hot at 5:29.  I thought he was going to catch some air pulling in to the park like he did.  There were two of us so my plans of an abbreviated workout and Mary with coffee were dashed so we started.

FNGs: None

Warmup:

Warmup lap around the outside of the tennis courts

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Sir Fazio Arm Circles F&R x10 IC

Frankenstein x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

We headed in to the tennis courts for a Crab Boil.  This is one of my favorite routines.  Started at the side line of the first tennis court and crab walked to the same line on each subsequent court.  At the first stop we did 10 crab cakes, at the second we did 10 crab humpers, and at the third we did 10 crab jacks.

Once complete we did a quick set of 20 calf raises before moseying to the corner with rocks. We each picked out a rock for two different sets of four corners.

First set, which consisted of two laps.

Rock corner – 10 curls and 10 tris

Second corner – 10 no surrenders

Third corner – 10 merkins

Fourth corner – 10 sumo squats

The second set, another two laps.

Rock corner – 10 rut rows and 10 overhead press

Second corner – 10 LBC

Third corner – 10 Carolina dry docks

Fourth Corner – 10 American Hammers

Once complete we headed to a short part of the big hill for a set of 7s with star jumps at the bottom and dips on the guard rail at the top.

 

Mary:

Reverse LBC x10 IC

Oblique LBC right and left x10 IC each

Homer to marge x10 IC

Heel taps x10 IC

box cutters x10 IC

 

Really appreciate Flip Phone for coming out and helping keep me accountable.  An honor as always.

 

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