A Pax of eight showed up on a predictably warm late June morning to get some work in befoe a week of festivities. We started of with Warm-o-rama:
SSH’s IC x 25; Cotton Pickers IC x 15; Downward Dog OYO; Windmills IC x 10; Sun Gods IC x 20
Mosey to front steps for 100 calf raises (20 per step) and then mosey to band field for:
The Quarter Pounder (hence the name of the work out). Tennis balls we laid out 25 yards apart over 100 yards. Sprint to 1st ball-25 Scorpian Dry Docks and back peddle back to start. Sprint to 2nd ball-50 American Hammers and back peddle to start. Sprint to 3rd ball-75 Mt Climbers and back peddle to start. Sprint to 4th ball-100 SSH’s and back peddle to start.
Mosey to benches: 10 Derkins, 15 Dips, 20 Bulgarians Lunges, 25 Irkins, 30 Step Ups
Mosey to the track for the Merkin Mile. 4 Laps around the track with 25 Merkins in between each lap.
Mosey to the overhang area steps: 100 calf raises-20 per step
Pick a box for: 10 Derkins, 15 Dips, 20 Bulgarian Lunges, 25 Irkins, 30 Step Ups
Then 100 Squats OYO
Mosey to the front for Mary: Low Slow Flutter IC x 20, Freddy Mercuries IC x 20, LBC’s OMU x 50
Count off, name-o-rama and closed in prayer.
As always honored to lead. Great way to start the weekend-hope everyone has a safe week.