Warmorama:

• Mosey around APEX Lot
• 15 SSH
• 7 Weedpickers
• Rt and Lft Lizard Stretch OYO
• 10 Imperial Squat Walkers

Get right to work

The Thang:

Warm-up with 8 Burpicides stopping with 1 burpee at each of the 8 islands across from he EHS parking lot.

Mosey to get coupons.  Rifle Carry up stairs to begin 🥩 of BD.

Progression to 25’s with 10 Perfect Form Merkins every 3 minutes.

Each Round of exercise starts with Upper Body work of 5 Reps at wall then PAX used Mode of Transport to 1st curb line 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 Dips at wall – Rifle Carry with Coupon to curb line about 20 yards – 5 American Hammers kodiak, then Rifle Carry Back to starting wall for 10 Dips then Rifle Carry with Coupon to curb line for 10 American Hammers kodiak, then Rifle Carry Back for 15 Dips…… 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 10 Perfect Form Merkins, 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 10 Merkins where you were, then continue progressions.

Round 1 = Dips – Rifle Carry w/coupon – American Hammers Kodiak

Round 2 = Curls w/coupon – Forward Lunge 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 to finish with Mary.

PAX was able to get through 3rd round before returning coupons and moseying back to flag.

COT:

Prayers today for Sherapova’s family, Rubberneck, Brady Bunch, Nesquick, and Camper Van’s uncle.  YHC lifted all men and their families up there on keep them safe during this time of Covid resurgence and encouraged Q’s to minimize contact at AO’s until things settle down.