WARMUP:
SSH
Weed Pickers
Flamingos
Little Baby Ankle Circlea
Sun Gods
Michael Phelps

The we moseyed to the tennis court.

Full disclosure, with designing the workout YHC’s intent was to do something that was challenging, not necessarily focused on the output but the ability to push through. My original plan was a full workout with only BBS mixed with some short moseys to change the pace. Somewhere before going to sleep last night I changed all that and decided the workout should be solely core focused.

THE THANG:
On one side of the tennis court working from sideline to sideline
Round 1 –
50 BBS in cadence
Bear Hold Crawl to center service line
25 Flutter Kicks in Cadence
Bear Hold Crawl to sideline
50 SSH in cadence
High knees back to the other sideline

Round 2 –
50 BBS in cadence
Sideways Bear Hold Crawl to center service line
25 Flutter Kicks in Cadence
Sideways Bear Hold Crawl to sideline
50 SSH in cadence
Walk to the fence and back
Toy Soldiers back to the other sideline

Round 3 –
50 LBCs in cadence
Sideways Bear Hold Crawl to center service line
ABCs
Sideways Bear Hold Crawl to sideline
25 Seal Jacks in cadence
Butt Kicks back to the other sideline

Round 4 –
1 minute low plank
Murder bunny (w/o coupon) to center service line
25 Gas Pumps
Murder bunny (w/o coupon)  to sideline
25 Seal Jacks in cadence
Walk to fence and back
Knee pulls back to the other sideline

Note to self, Seal Jacks are a PAX favorite! The coordination of the hand coming together and feet going out are top praise! The PAX also enjoys keeping cadence to it, they can maintain a loud and clear count that does not conflict with the Q keeping count!

MARY: wasn’t there

ANNOUNCEMENTS:
Planned around our upcoming CSAUP

COT:
Shawshank
Eggplant’s aunts
Spider’s Daughter