Wake to find Sparrow has the Q, or did. Coffee ran into Warm-o-Rama time so YHC hijacked the lead.
WARMUP
SSH (IC) x 20
Abe Vigodas (IC) x 10
stretch it out a bit.
Toy Soldiers (IC) x 10
Small reverse capri lap, grab your bell, and head behind the cars
THE THANG
5/10/15
3 exercises at the first line OYO for a 5 count, zamperini to the 2nd line for the same 3 exercises for a 10 count, then to the third for 15. Then take it to the top of the parking lot for one bell burpee. Zamperini back to start and repeato adding one bell burpee at the top each round. (Exercises may be in order or not)
Round 1 – curls, skull crushers, squats
Round 2 – rows each arm, press, lunges
Round 3 – prone one arm chest press each arm, ribbons, swings
Round 4 – BB sit up with bell, something, alternating hand on bell merkins
Round 5 – glute bridge, around the worlds, upright row
Back to launch pad
MARY
LBCs (IC) x 15
recover recover
REFLECTION
be kind…to others AND yourself
MC
-Sparrow didn’t seem too upset to give up the lead…probably since he’s been carrying Mustang recently
-Travolta easily gave up the Q when offered. YHC needs to step his game back up to fear status level apparently
pleasure to lead and be led by you fine men.
Hefty