it was a cold dark night (morning) but no Warren G, so we took off on a Mosey.
Then stopped for some SSH and WM while our straggler caught up.
followed by some "lunge with a twist and a reach", high knees, high knee skips, and some Care Bears sing along Time.
more Mosey
then the shoulder burn started in plank, shoulder taps, side _star plank, plank, rear leg leg lifts, more plank, curb steps in planl, more plank, reverse off curb for elevated 'mercans, all told almost a full 10 min in plank with minial if any breaks. I want to recognize that this is super hard to do and the PAx went straight for it.
hip opener squats 2 min hold at bottom, we even got Grape Ape about 3" lower than normal, GREAT job!! L/R elevated squats, squats, curb toe taps for a quick heart rate elevator.
back to shoulders for HANDSTAND work – and a great retelling of how YHC dropped Bouncy House on his head last time, kinda wonder why i havent seen hime lately….
Hill sprint ladder: bottom – jump squats, top – CArolina Drydock, 10/0, 9/1, 8/2,7/3, etc,,,,
mosey to pull up bars for dead hangs, normal grip, wider, wider again, super narrow, commando
mosey to Mary for LBC, leg lifts, flutters, glute bridge, single leg glute bridge, LOTS of grunting from Tractor, Plank, pigeon, needle in pigeon, even more grunting from Tractor, REcover REcover
THanks for staying warm with me Boys!!!