- QIC: HarryCarry
- When: 2023-09-16
- Pax: Bitcoin, Dojo, HarryCarry, Short Sale, Spike, Tater
- Posted In: the yard
Six pax at the Yard on a beautiful morning.
Began with a mosey run around the bball courts.
Warmup: SWIMLAPPs: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers (all I/C to 10), followed with some plank stretches.
Mosey run.
Fish Tacks: do movement until told to halt, then do exercise yelled out, we did: Toy soldiers – Bobby Hurleys; bear crawls – merkins; lunge walk – smurf jacks.
Mosey run.
Bench work: step ups, incline merkins, dips, calf raises, butt touch squats (all I/C to 10)
Mosey run.
Munitions work: bear crawl to the factory (30 feet away) and then do:
Burpees (5x); OH claps (10X); Merkins (10x); big boy sit ups (10x); Squats (10x). then bear crawl back home.
Mosey run.
Wall work, with 15lb slam ball: all pax wall sit, then one by one pax hold out slam ball for a ten count. Recover then all pax back on the wall, then wall-toss slam ball; recover then back on the wall, pax to triceps extension of slam ball (10x). recover.
Mosey run to COT area.
Light mary: LBC, pickle pointers, stretches.
Fini.