WARM-O-RAMA

Full Compliance Merkins   (Alternating Shoulder taps + hand release merkin = one rep)
Flutter kicks
Full Compliance Merkins
Freddie Mercury

 

THE THANG

“It’s only air”
20 each, In Cadence: Overhead Claps, Air Presses, Chinooks

Flutter Kicks and Freddie Mercury

 

“X marks the spot”

4 corners marked
At each corner perform 25 each of:

1. Full Compliance Merkins
2. American Hammers 
3. 60 second
4. Flutter Kicks

(Kodiak Count where applicable)

Move between stations by your choice of: Single leg bear crawl, single leg crab walk, or hop on one leg.

First round cross through the stations in an X, second time go around the perimeter. Continue alternating rounds in this fashion.

After some time it was clear most the PAX were only taking the easy route. Situation remedied by deleting the hop on one leg option, and opening up bear crawls and crab walks to use both legs.

 

CIRCLE OF TRUST:
We post for the man next to us!
Fitness is the magnet, Fellowship is the glue, and Faith is the dynamite.
Prayers for Beeline – Mammon and leadership; prayers for Hogbpen – family with covid in KC, locally, and in the Netherlands

 

Naked Man Moleskine:
YHC created a Q of only things doable with a sprained ankle. No Mosey, and only single-leg mobility.

“If you can’t do it, don’t Q it”
“Don’t use what you can’t do as an excuse to not do what you CAN do”
I wouldn’t be out here if it weren’t for the men who have been there for me many times and continue to do so.