Six gentlemen posted on this Monday to get there week off to the right start. That is exactly what what YHC attempted to give them. This is what occurred.
COP
SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, American Hammers, LBCs
Tabata – Alternate between the 2 exercises below.
- Round 1 – Merkins, Freddie Mercuries
- Round 2 – One legged lunges with bench, other leg
- Round 3 – Side Plank while lowering hip, other side
- Round 4 – Louisiana Prom Dates (Raised APDs), Jump Squats
- Round 5 – Plank walk to Squat to Plank, Synchronized Mountain Climbers
Chin-ups Hangs, Merkins
Rotate between all members of PAX doing the following. Hold chin above bar for 10 seconds, then lower slowly for last 5 seconds. Then 10 Merkins IC. The Merkins were: Regular, Carolina Dry Docks, Hand Released, Diamond, Single Count, Regular, Hand Release
COT: Numberarama, Name-O-Rama, Announcements, Macho took us out
NMS
YHC tried to control the distance of running today because of long runs he took on Friday and Sunday. That is why Tabata was called. He even brought out a Bluetooth speaker. That is where the technical difficulties ensued.
- 1. Delay in connecting to Bluetooth.
- 2. Forgot to charge speaker.
- 3. Reset Tabata count twice.
Lessons learned. Next time YHC will be prepared maybe.
Announcements
- 2.0 Friendly workout – This Saturday at DaPile
- Tomato Run/Ruck this Thursday is a summer tour stop. Lets bring the number DaVille.
It was an honor to lead this morning.
Gotta Run!
Phonics
