Conditions : 68 and humid, overcast and about to rain
Beatdown : 4 PAX Posted (1 FNG)
DISCLAIMER : Was given in earnest (due to FNG and to remind us all) as well as a review of the 5 Core Values!
Warmup :
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10x arm circles – IC
10x circle arms – IC
Michael Phelps x5 OYO
10x Abe Vigodas – IC
10x Daisy Pickers – IC
10x Sprinklers – IC
High Plank into Cobra position / back on heels to stretch
High plank into foot by your hand / best stretch ever / R then L
Mosey to the corner of the park.
-10x Jumping Spider Merkins IC
Mosey to the next corner of the park
-10x Low Slow Squats IC
Mosey to the wall in the center of the park. YHC just can’t seem to pass this wall without doing something against it. It is quite a nice wall, and we had some mumblechatter about how perhaps the good people of Phoenixville decided to build it just for us?
– 40 seconds of People’s Chair (each PAX counted 10)
– 40 seconds of Balls to the Wall (each PAX counted 10)
Mosey to the baseball diamond where YHC had his whiteboard setup!
The Thang :
Partner up :
One PAX performed exercises while the other runs up the hill to tag the sidewalk, and then back.
Return and tag your partner, switch running/exercises.
Total your exercises until completed, then move onto the next exercise.
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100 merkins / run up the hill
200 air squats / run up the hill
300 LBCs / run up the hill
200 lunges / run up the hill
100 derkins / run up the hill
YHC had some bonus exercises on the board, but it wasn’t needed, as we all just barely made it through the 100 Derkins before time was called.
Mosey to flag (much closer to a very slow recovery walk!)
Count-o-rama : 4
Name FNGs : 1 : Bloomers.
Circle of Trust / Ball of Man
Prayers for Lowe’s aunt in the hospital.
It was a pleasure and honor to lead the men today! YHC sweated quite a bit, hope everyone else got a great workout in too!