- Mosey around APEX Lot
- 7 Weedpickers
- 7 Tumbleweeds
- 10 SSH
- 10 Imperial Walkers
- Sun Gods OYO
- MP’s OYO
Progression to 25’s with 5 Burpees every 3 minutes thrown in for fun.
Each Round of exercise starts with Upper Body work of 5 Reps at 1st Cone then PAX used Mode of Transport to 2nd Cone for 5 Abs Exercises. This process would PROGRESS from 5 of the exercise in the round to 25 before moving to Next Round. For example, Round 1 was 5 Mike Tysons at cone – Rifle Carry with Coupon to next Cone about 20 yards – 5 American Hammers kodiak, then Rifle Carry Back to starting Cone for 10 Mike Tysons then Rifle Carry with Coupon to next Cone for 10 American Hammers kodiak, then Rifle Carry Back for 15 Mike Tysons… and on until completing 25 reps of each exercise before moving to the Next Round. During BD, YHC used a timer in which every 3 minutes PAX would stop where they were and do 5 Burpees, then proceed with progressions. This work continued until all 4 rounds were completed.
Below is the sequence progressing from 5 to 10 to 15 to 20 to 25 of each exercise in each round. Every 3 minutes 5 Burpees where you were, then continue progressions.
Round 1 = Mike Tysons – Rifle Carry w/coupon – American Hammers Kodiak
Round 2 = Curls w/coupon – Bernie Sanders Rifle Carry w/coupon – Flutter Kicks Kodiak w/coupon
Round 3 = OH Presses w/Coupon – Bear Crawls – J-Lo’s Kodiak
Round 4 = Chest Presses w/Coupon – Rifle Carry w/Coupon = Leg Ups
Mosey Back to flag for 2 minute Mary
Welcomed FNG – Fukushima who killed it! YHC prayed for Fukushima’s M and new 2.0 coming in a week, Green Mile’s family, Sherapova’s M Amy, and for all of the PAX and their families who worked hard today.
Naked Mole Skin:
Welcomed Brad Pitt who joined us for coffeeteria on his rest day, but yet, there was no coffee to be found……. I’ll leave it there.