5 PAX joined YHC for the weekly slaying of the Dragon. Here is how the Dragon was slayed.

Warm-up lap consisting of forward jog, side shuffle right and left, back pedal, high knee skip, once back to start KB and prep work consisting of:

Shoulder Press

KB Mericans

Lateral lunge holds

KB swings

Warm-up lap#2 consisting of forward jog, side shuffle with big arms, carioca right and left, back pedal, once back to start more KB and prep work consisting of:

Diagonal High Punch

KB Mericans

Lateral lunge holds

KB swings

Once prepped and ready exercises consisted of:

Battling Rope and KB round robin: One PAX call out KB exercise and count while the battle roper hangs on for the count. KB exercises: Curls, Skull Crusher, Chest Press standing and on back, Goblet squat, Tossing out the baby, and Omega’s favorite to finish YHC off KB diamond Mericans. From ropes PAX moved to Straps, added a degree of difficulty with broken handles and uneven rope length, no complaining everyone just worked.

Strap exercises:

I,Y,T’s

Double leg squat

Face pulls

Double leg squat

Low Rows

Double leg squat

Bicep curls

Pistol squat

Runners

Mericans

Skull crushers

From there moved to turf for low back and hip work.

Cat/Cow (AM-PM called YHC out for bending my arms; well deserved, do as Q says not does!)

Child pose right/left/center

T-spine stretch

Hip flexor/ankle stretch

Bird Dogs Right/Left

Bridges double/single leg

LBC’s

Recover/Recover

Moleskin:

Not a lot of chatter from the PAX this morning, I believe they where trying to figure out the exercises and what YHC was saying.

Appreciate all who came out, AM-PM, Chilly, Possum, Kosar and Omega thank you for a fun start to the day.

“Do not be conquered by evil but conquer evil with good.” St Paul.

If you don’t get the title look it up.

Lets do good today!

-Airstream