63 F in Gloom on perfect morning in the gloom, 7 HIM’s out for beatdown. Disclaimer and principles given and accepted.
Warmup: 8 warm up exercise.
The Thang – Mosey around Circle
- TUSKEGEE 13 Rounds (10 minutes)
7 Merkens
19 Squats
41 Mountain Climbers
Finish off with 13 Burpees
- Mosey to Pavilion – 10 minutes Tabata
- Perform the main movement for 45 seconds, then the active recovery movement for 30 seconds.
- Step ups, (Active Rest) Plank punch
- Dips, (Active Rest) Shoulder taps
- Step ups,(Active Rest) Plank Punch
- Dips, (Active Rest) Shoulder taps
REST – 30 seconds
- Derkins, (Active Rest) Low Plank
- Burpee, (Active Rest) High plank
- Derkins, (Active Rest) Low Plank
- Burpee, (Active Rest) High plank
III Wilt Chamberlan
Wilt Chamberlain – mosey to basketball court (Up and back) 25 per round x 4 quarters
100 LBC; run across court
100 Lunges; run across court
100 Flutter Kicks; run across court
100 Imperial Walkers
Count a Rama
Name a Rama
COT – prayers for Katy, Jack Knife, safe travels for pax on vacation.