PAX: Cauliflower, Roadhouse, Lite Brite, Barista, H G T V, Breezy, Yoga Mat, Fruit Loop, Feeny
PAX (not in Slack): None
FNGs: None
COUNT: 10
Warmup with a few combinatory moves then a shoulder circuit that HGTV particularly appreciated after his 100-burpee EC.
One pax showed up late, so we did 5 penalty burpees (and no, that pax wasn’t Shut-In despite the HC and late text).
ME was a tabata in two parts. Each exercise was 20s on/10s off, x4.
Cardio
1. Wide High Knees Hop
2. Skydiver Pullbacks (superman position)
3. Lateral Lunge Hops (side to side)
4. Bear Plank Cha-Cha
5. Sumo squats
6. Wide to Narrow Merkins
7. Hip Up + Sit Up
8. Around the (Flat?) Earth (hops in a square-shape)
9. Predator Jacks
Bench
1. Bulgarian Squats
2. Derkins/Irkins
3. Bench Squats
4. Leg raises off the bench
Some closing yoga to open up the chest and hips.
COT:
– Ruck in Apex in August, to raise schools supplies.
– AMBRR in Sept.
– Prayers for Carson (Cauliflower 2.0) and Bubba.
Stop 4 of 4 for this week’s Ghost Flag. Coffee/Bagelteria with the B-in-B crew, who I learned also were unfortunate enough to have endured a Clockwork Q, lol
Good to see everyone, YHC needs to post more often in SCary…maybe at the new SUP AO at swampmere :thinking_face: