6 Davillians enjoy a great morning for a workout
This how it went down
Warm Up – Parking Lot Tracers
Mosey to to the blacktop
COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, AL Prom Date, Scorpion Kicks, Alternating Shoulder Taps, Arm Circles
THANG
Pole Smokers – 2ct Flutter Kicks while PAX holds 6 inches. Got through 3 rounds
Mosey to the football practice field
5×5 – Bear Crawl 5 yards, complete 5 Merkins, rinse and repeat 5 times. Crawl Bear 5 yards, complete 5 Merkins, rinse and repeat 5 times
Tire Flip – 2 groups, flip tire do the baseball fence and back
Mosey to the softball field
Touch The Bases – Run to check base including home with increase Squats by 5 up to 20 squats. Rinse and Repeat with declining the bases and squats from 20 to 5
Mosey to the hill behind the tennis court
Jacobs Ladder – up to 5 Burpees and finish at the top of the hill
4 Corners – Using the tennis courts; 10 Merkins, lunge, 20 WWII Sit ups, backwards run, 30 2ct Freddie Mercury, lunge, 40 SSH, backwards run
Mosey back to the SF
Mosey Set – While moseying back to the SF stop for 5 Pull Ups, a set up 20 dips/10 Incline Merkins and 10 dips/5 Incline Merkins, finish with Native American Run
Wrap Up – Parking Lot Sprints with 70% – 100% speed
1 MOM – Stretching
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Was great to Q DaPile again. With half marathon and 10K training this was YHC’s first bootcamp DaPile of the year.
Our title today is thanks to Helix. During the hill time, YHC was going to call 11’s but was drawing a blank on exercises. Ask the PAX for an exercise and of course Helix calls out Burpees. Ok well Jacob’s Ladder instead then.
Great 2nd F at The Local afterwards
SPIT ON THAT!!
