A pax of 22 posted this clear, crisp am to spend some second F time and sweat a little. No FNGs present, so we warmed up, but had to stop for 10 Burpees OYO for the stragglers. After warming up, YHC had had enough running for the week, so we stayed tight in the gazebo. I was reminded that this was more of a HIIT class. I followed an ACL regiment – Arms, Core & Legs.
Warm-o-Rama
- SSH 20x 4CIC
- 10 Burpees OYO
- Sun Gods 10x 4CIC, reverso
- Tater Pickers 10x 4CIC
Thang (this is a close approximation of sequence and counts – hopefully not too much exaggeration as to impress the pax who chose to fartsack). There were quite a few 5 and 10 counts sprinkled in to allow YHC to catch his breathe.
- Makhtar N’Diayes 15x 4CIC
- Guantanamo, reverso
- Suzanne Somers 30x OMD
- Plank Walk down the ramp handrails, peoples chair for the 6
- Plank Walk up the ramp handrails, peoples chair for the 6
- Oblique Crunches 25x OMU, flapjack, 25x OMU
- Iron Mikes 10x each leg OYO
- Peter Parker Merkins 10x 4CIC
- American Hammers 20x 4CIC
- Squats 30x OMD
- Dirkins on the rail 15x OMD
- LBCs 30x OMU, 5 count, 30x OMU
- Peoples Chair for 1 min.
- Carolina Dry Docks 20x OMD
- Hanging Leg Raises 10x OMU
- Lunges 10x each leg
- Merkins 20x OMD
- Low Slow Flutter 20x 4CIC
- Monkey Humpers 20x 4CIC
- Rinse and repeat the highlights
- 10 Burpees OYO
- Makhtar N’Diayes 10x 4CIC
- Guantanamo w/speed and gusto
- Suzanne Somers 25x OMD
- Plank Walk down the ramp handrails, peoples chair for the 6
- Plank Walk up the ramp handrails, peoples chair for the 6
- Oblique Crunches 20x OMU, flapjack, 20x OMU
- Iron Mikes 5x each leg OYO
- American Hammers 20x 4CIC
- Squats 25x OMD
- Dirkins on the rail 10x OMD
- Carolina Dry Docks 15x OMD
- Hanging Leg Raises 10x OMU
- Lunges 5x each leg
- LBCs 25x OMU
- can’t remember if anything else or sequence at this point – a little gassed…
No Mary
Prayer request for Cornfed’s uncle having surgery. Blood drive today at Knights of Columbus – hyperfused F3 blood is what this world needs. Please give where and when you can!
YHC prayed us out. Thank you for the opportunity to lead – I hope everyone got something out of this morning.
Aye!
Gander