A hearty Pax arrived as WCTI was about to go live on the air; fortunately, our early morning fashion faux-pas were not captured on camera before we jumped into a mix of exercises.
WARM-O-RAMA:
- 1 Burpee
- 15 SSH
- 2 Burpees
- Side Lunge x 10 each side
- 3 Burpees
- Imperial Walkers
- 2 Burpees
- Plank Jacks
- 1 Burpee
THE THANG:
#1: Mosey to Wall, Grab Rip-Rap- Socially Distance
Wall Sit –> Military press Rip-Rap 5 count down the line, call out the 6 –> Recover
Wall Sit, Left Leg Out –> Chest Press 5 count down the line, call out the 6 –> Recover
Wall Sit, Right Leg Out –> Chest Press 5 count down the line, call out the 6 –> Recover
#2: Mosey under drawbridge, go to end of Middle Street
7s on the Curbs: Start with 10 (4-Count) Shoulder touches, Carioca always facing the river, toes-elevated squat
#3: Mosey to City Hall
7s @ City Hall: Squat Mountain (1st step- 1 squat, 2nd step- 2 squats, 3rd step- 3 squats), Mosey and then Irkins
YHC apologies, such a robust group made squat mountain rather packed
#4: Franklins for Inchworms
MARY:
- Rosalita IC
- Spider Lunge-Groiners IC
- Dolly IC
- Dead Crunchy Frogs IC
- Leg Raises IC
- Box Cutters courtesy of @F3FlankSteak
Announcements: Contact Gander to sign up for Salvation Army Bell Ringing.
COT and closed out in prayer. Aye!