7 pax showed up for a beatdown which i promised there would be running but not too much of it.
We started on time, but Toxic decided to make a grand entrance a few minutes after we started and we’re all better because of it.
Warm-Up(Snake through the parking lot to pick up our bricks)
- Started off with 50 SSH
- Mosey to end of parking lot and do wall sits and 15 mericans.
- Mosey to other side of parking lot and do Karoake halfway through
- Get to the end do Plank shoulder taps
- Mosey to end and do slippery dip cans and slow squats
- Mosey to blocks and everyone grab a block
- 5 pull-ups and back to circle
*Called an audible on music and Toxic requested Van Halen playlist. Good choice! Definitely kept us motivated during workouts
The thang…
Round 1 – DORA exercises
- Everyone partner up for DORA exercises (We had 7 pax so YHC went solo)
- Between both partners needed to complete
- 100 pushups
- 100 squats
- 100 sit-ups
- While one partner was doing rounds – the other performed farmer carry with both blocks to end of parking lot row and back
- 5 pullups after this round and mosey for a lap and back for 5 more pullups
Round 2 – Block workout (x2)
- 20 curls
- 20 slow squats
- 20 lawn mower each side
- 20 Chest press
- 20 low flutter with block
- Mosey around parking row and come back for 5 pullups
Ran out of time for Mary so ran back to cars for COT
- Constant prayers for Moonlight and family
- Prayers for the M’s and all marriages
Thanks for the opportunity to Q. Always a joy to get out there and push and encourage each other. Until next time, SYITG