Cool Morning at the Trojan, YHC arrived just under the wire to avoid penalty burpees-core principles and disclaimer given and accepted w/ aye!
WOR – mosey to bball court for huggy bears, arm circles, ssh, goof balls, abe vigado, grasspickers, alabama asskickers, mt climbers, peter parkers, best stretch ever, monkey humpers
The thang
lunge to foul line-1 4×4, backward lung to half- 2 4×4, lunge to next foul line- 3 4×4, backward lung to baseline
Hop to foul line/run back, crab walk to half/run back, bear crawl to 3/4 court/run back, nur full court/run back
Back on the road bear crawling, each pax called UP, group popped up and returned to crawl
Multi merkins-2 sets of merkins w leg exercise in between. Partner up, p1 plank and p2 planks with feet on upper back of p1. p1- 4 merkins, p2- 8 merkins flapjack, then 8 diamond merkins 8 IC, 10 squats IC; 8 irkins, 8 derkins, 20 step ups; 8 abyss merkins IC, 8 archer (favoring L side then R side) merkins, 10 bonnie blair; mosey to playground p1 amrap pullups, p2 8 swerkins flapjack – 2 sets
Mary, Cor, Nor – Welcome fng – StairMaster!
Prayers for our families, healing and thanksgiving