7 took on the Thursday morning
Run a few circles around the tree…just to get us a little dizzy and awake.
SSH x 20
Frankenstein x 15
Imperial ST x 10
Windmill x 10
Swan Stretch – 5 count
1 arm front air press – Right x 5
1 arm front air press – left x 5
Both arms front air press x 10
Mosey to the road and grab some curb
Curb merkins with right hand x 5 – walk up 4 steps – curb merkins x 3
Flip flop
Curb merkins with left hand x 5 – walk up 4 steps – curb merkins x 3
Indian Run to Queens corner
LBC x 20
Partner up….
Start at the corner
Partner 1- Run up side street to the Stop sign and back
Partner 2 – 5 Burpees and 5 Merkins
When partner gets back 1 Burpee together and 5 partner helping hands each arm.
That’s the set exercise for each station…
Start at the Stop sign
Partner 1- Run to first street that turns on the right and back
Partner 2 – 5 Allen Iverson’s and 5 Merkins
When partner gets back 2 Burpees together and 5 partner helping hands each arm.
Plank with 1 arm air presses each arm x 10
Start at the first street on right
Partner 1- Run to first street that turns on the right and back
Partner 2 – 5 Jump Squat and 5 Merkins
When partner gets back 3 Burpees together and 5 partner helping hands each arm.
LBC’s x 20
What goes up the street must go back down…. Repeat exercises
Mosey back to start
Mary
Shoulder touch merkins x 10
Moleskin
– Good to see Shooter back out, he was our cotter. Looking forward to you getting back in the routine.
– Etch gave the Frankenstein… UmH…OUne…TWU…nice!
– Why was Top Gun on a bike during Indian run but ran up the street and did the exercises……just thought about that
– Jorel kept the Q honest today and ensure we didn’t miss any reps, like the old school where we should be planking while waiting.
– As always it’s an honor to lead, thanks Top Gun for the opportunity.