10-Jul-2018
5 PAX posted to the Swamp for a four corners escalator workout that was recycled material from Saturday’s workout at the Grill. One would think that doing the same workout twice within a week should make it easier. But for YHC, that was not necessarily true.
The disclaimer was given and the PAX moseyed to the flag pole for Warm-a-rama: Abe Vigoda, Sun Gods sobriety style, Huggy Bears sobriety style, Mountain Climbers, Plank Jack, Best Stretch Ever
Mosey to center field which had 4 cones with the exercises listed at each corner.
The Thang:
Four Corners Escalator: travel to each corner do prescribed exercise/reps, next corner add exercise/reps:
Round 1
Side shuffle; 1) 10 Burpees, 2) 10 Burpees/20 Merkins, 3) 10 Burpees/20 Merkins/30 LBCs, 4) 10 Burpees/20 Merkins/30 LBCs/40 Jump Ups
Round 2
Carioca; 1) 10 Squats, 2) 10 Squats/20 Shoulder Taps, 3) 10 Squats/20 Shoulder Taps/30 Crab Cakes, 4) 10 Squats/20 Shoulder Taps/30 Crab Cakes/40 Bobby Hurleys
Round 3
Nur; 1) 10 Donkey Kicks, 2) 10 Donkey Kicks/20 Flutter Kicks, 3) 10 Donkey Kicks/20 Flutter Kicks/30 Imperial Walkers, 4) 10 Donkey Kicks/20 Flutter Kicks/30 Imperial Walkers/40 Star Jacks
The final round was completed at 6:15.
COT: Prayers for Cougar’s father-in-law upcoming surgery, Dr. Seuss’s planned fitness program with Faith Church, and Uptown Girl’s travels to Chicago. Announcements: F3 Convergence on 28-Jul. Hamburg F3 is planning a boulder scramble event on 11-Aug with more info to follow.