15 men watched a glorious sunrise while getting some work done. Here’s what we did:
Warm-O-Rama
- Helicopters IC X 10
- Michael Phelps IC X 10
- Cotton Pickers IC X 10
- Downward Dog IC X OYO
- Upward Dog OYO
Mosey around Union Point and gather at swings where we partnered up for
THANG
4 stations completed in clockwise rotation
- Station 1 – Swing Set Merkins – a swing seat in each hand, complete Merkin while partner holds feet. 10 Reps, then switch until a total of 3 sets each
- Station 2 – clearing between 2 swing sets – LBC’s until time to rotate, more than expected
- Station 3 – Swing Sets (south side) – pull ups X 10, 3 sets here to 30
- Station 4 – clearing between park grill and east side swing sets – lunge walk towards river, backwards run to grill, repeat until time to rotate
- Curb 7’s, west side was hand release burpees, bear crawl to east side curb for Irkins, crawl bear back. Easily the PAX’s favorite section of the workout.
- Swing Set abs – feet in seat and pulled to chest – 25 OYO, 6 PAX at a time went while rest did dips.
- Raccoon Crawl – in front of convention center, hold plank for the 6.
Shoulders on fire, we mosey/sprinted back to field for:
Mary
- American Hammers IC X 25
- Low Slow Flutter IC X 20
- Heel Touches IC X 20
- Jameis Winston IC X 20
- 5 hand release burpees OYO
YHC closed in prayer, thankful for many things. Welcome back Dandelion, see you next year around this time.
McRib out, don’t be a LTO!