When preparing for the workout I reached out to Lutefisk to see if he wanted to join me in Qing today’s workout.  He quickly responded back “yes”.  After about the first 10 minutes I was wishing I didn’t do that.  He brought some pain very quickly.  Also I have to admit I was thrown for a loop when 22 Pax showed up.  I was expecting around 10 and everything I had on the winkie was planned for that number.  This was a great problem to have and luckily there are plenty of things to do around WEP so I was able to improvise very easily.

Warm up:
SSH
Windmills
Flutter Kicks
LBCs
15 Krakken Burpees

The Thang:
With Partners
-Broken wheel barrow down and switch and come back
-Partner Derkins (100 cumulative)
– Bropee – (simultaneous burpee and high five your partner on the jump) 10
– Squerkin (P1 does merkin P2 does squat while holding P1’s feet) 20 each
Happy Jacks – SSH with 2 jump squats every 4 SSH (4)

Handed over to Bonsai to finish the rest of the workout

At this point during the exercise YHC pulled everyone together for a conversation regarding Faith and how it affects our lives.  Plus I needed a few minutes to catch my breath after the beatdown Lutefisk provided.

Next we moved over to the playground where we counted off (1-4).  Then we went through several rounds of exercises
1. swinging derkins
2. pull ups
3. Run to the statue and back – Rotate when group gets back from the statue
4. Plank jacks

Second Round:
1. feet in swing – knees to chest
2. squats
3. LBCs
4. Run to the statue and back – Rotate when group gets back from the statue

After the second round I realized it was only 7:34 and people were looking gased including myself!!  I quickly realized I needed to slow things down a bit to make sure I could make it through the next 26 minutes of the workout.  Its crazy how the summer humidity will make things a lot harder.

Next we all lined up along the playground facing the statue on the side of the hill and did twisting lung walk over to the path.  From there we did several different exercises that were still difficult, but things I felt could help slow the heart beat down.

Started off with American Hammers
Line up in 4 groups and do reverse bear crawl up to the statue and bear crawl back down.
More LBCs when everyone finished
Line up in 4 groups and relay sprint to the statue and back and tag next in line.  Repeat 2 times

Next we moved back over to the playground for another round:
1. swing tricep extensions
2. SSH
3  Hold plank
4. Run around playground – rotate once one lap is finished
5. Burpees – try for 10

After completing all of that we moved to COT where we named Butterbean and CharBroil.  Welcome gentlemen we are glad you came out and joined us.

It was a pleasure to lead the pax.