Amen, Etch, and YHC for some running at 5am.
Warmup
- Slow Mosey to the back of the parking lot
- High Knees
- Butt Kickers
- Carioca L/R
- SSH 20 IC
- TS 10 IC
- WM 10 IC
- CP 10 IC
- Arm Circles F/R
Set One
- Merkin Conveyor Belt
- line up one pax per half parking space, plank walk L and do a Merkin on the lines, run around to start of the line and continue to original spot
- Mountain Climbers 20 IC
- Dragon Walk across parking lot
- LBC 20 OYO
- Dragon Walk across parking lot
- Chest Press 20 IC
- Skull Crusher 10 IC
- Blockee 5 OYO
- Lap around 2 Islands
- Pull-Ups 5 OYO
Set Two
- Merkin Conveyor Belt
- Plank Jacks 20 IC
- Bear Crawl across parking lot
- LBC 20 OYO
- Bear Crawl across parking lot
- Bent-over Row 10 IC
- Colt 45 Curls; 15 Bottom, 15 Top, 15 Full OYO
- Blockee 5 OYO
- Lap around 2 Islands
- Pull-Ups 5 OYO
Set Three
- Merkin Conveyor Belt
- Crab Walk across parking lot
- LBC 20 OYO
- Crab Walk across parking lot
- Overhead Press 15 IC
- Upright Row 10 IC
- Blockee 5 OYO
- Lap around 2 Islands
- Pull-Ups 5 OYO
Set Four
- Merkin Conveyor Belt
- Apolo Anton Ohno 20 IC
- Lunge Walk across parking lot
- LBC 20 OYO
- Lunge Walk across parking lot
- Block Squat 15 IC
- Deadlift 10 IC
- Blockee 5 OYO
- Lap around 2 Islands
- Pull-Ups 5 OYO
Mary
- Mason Twist 20 IC
- Low Flutter 20 IC
- Low Dolly 20 IC
- Plank
Recover Recover
The humidity was back in full force. We sweat the bad stuff out and had a great time… I think. Nice work by all and no one cut corners on the laps!
Gypsy