We had a double Q this morning! Choo Choo took the first 30 and Beaver finished it out. Thanks to Handshake for the duo nickname we used in the title. 3 Generals robed and adorned in the finest of workout gear proceeded for a good ol fashion beatdown! Here’s the skinny!
Mosey to the…say what?? Pickle Ball Court for COP
Warmarama
Arm circles Sun gods rolling of the shoulders
SSH
Ukrainian soldiers
Lower back stretch stuff
Runners stretch with legs
LBCs 10
Merkins 10
Throughout the COP, Shark Tooth mocked Choo Choo by counting his cadence with him. Definitely gave us a little ab workout while warming it up!
-Catch me if you can partner up
Start at goal One partner lunge while other is doing 5 burpees
Then runs to catch partner and switch until we hit other goal side
Cindy blocks
-Colt 45
15 curls from bottom to half
15 from Half to top
15 full movements
4 corners with Cindy’s
1 cone 10 overhead press
2 cone. 10 overhead press, 20 rows 10 each arm
3 cone 10 overhead press, 20 rows, 30 merkins
4 cone 10 overhead press, 20 rows, 30 merkins, 40 chest press with Cindy
Carry Cindy to each station
Triple Check
-PAX timer runs to and Bernie’s back from sideline to sideline while other 2 Pax perform American Hammers and Dips.
Hit the Hill for some Nickle and Dime
PAX OYO at top of the hill perform 5 double clutch WW2’s run down hill, perform 5 double clutch squat jumps and Bernie back up the hill. Repeat 10 x’s
Mosey the football field to pick up the 6 (Shark Tooth) head to the play ground. 1 PAX performs 5 pull-ups on monkey bars while rest of the PAX performs Roll Over Crunches and LBO’s.
Footrace ensues as Choo Choo challenges Beaver to a sprint back to the football field to pick up the coupons. You’ll have to ask Choo Choo how it went.
COT
Numbers and Names.
Announcements and Prayer Req’s- Prayers for Toll Booth to recover quickly from his illness, he couldn’t make it out this AM.
Yukon took us out in prayer.