5 dudes gathered on a warm Saturday morning for a little workout push. No FNG’s so we jumped right into …
Warm-O-Rama
Sun Gods
Cotton Pickers
Windmills
Down Dog & Up Dog
Several Leg Stretches
Thang
Mosey over the Football parking lot…
1st corner Burpees X 5
Backwards Run to 2nd corner Burpees X 5, 10 Squats 4 count in cadence
Kareoka to 3rd corner Burpees X 5, 10 Squats, 15 Spider Man
Backwards Run to corner 4 Burpees X 5, 10 Squats, 15 Spider Man, 20 Merkin OYO
Mosey to the covered area for partner work.
1st set Partner A does Dips X 30 Partner B does Balls to the Wall (swap)
2nd set Partner A does Step Ups X 25 Partner B does World War I’s (swap)
3rd set Partner A does Dirkins X 25 Partner B does American Hammers (swap)
4th set Partner A does Box Jumps X 20 Partner B does Freddy Mercury’s (swap)
Rinse and Repeat that whole Thang
Sticking with partner work we moved to the back of the covered area to a little grass area.1st set Partner A does LBC’s while Partner B does Runs to the Football Parking lot and back. (swap)
2nd set Partner A does Australian Mtn Climbers X 20 Partner B does Raccoon Crawls. (swap)
3rd set Partner A does SSH’s X 25 Partner B Runs to the bottom of the covered area steps and back. (swap)
Mosey to the front under the shady trees for …
Mary
Each man called out an exercise …
McRib – Dying Cockroach – In Cadence four count X 25
Blue Hawaiian – Sweat Angels (like snow angel) in cadence X 15
Cuddy – Back Stretch
Ingrown – 007’s
Winthorpe – Chilcut with lifting one leg at a time then push into plank and 3 push ups to finish
Q took us out in prayer
Good work men. Everyone have a great holiday weekend!
Aye, Winthorpe