Quarter Apple

Seven warriors braved HBR on a quick tour of what is normally Swamp land. It started with I hope it’s not like yesterday. Well good news folks it was a totally different beatdown and it went a little like this.

Mosey around the school to high ground for a 

Warmarama:

arm circles x 15

Reverso x 15

Don Q x 10

Dead man hang x 10

Merkins x 10

American Hammers x 25

Freddie Mercuries x 25

Descend into the swamp for which was 100% dry today for COP #1

Big Apple Turnover with a twist

We visited the big Apple on this journey from one end of the swamp to the other. Ultra distance for the big Apple!

first 25% near bearcrawl 25 merkins, 

crab walk 50% 50 WW2s

Bear crawl 75% 75 LBCs

Crab Walk 100% 100 squats

Mosey to the pitchers mound for COP #2

Today we played a little Home Run Derby

First up called for imperial walkers while the timer pitches, and runs the bases for a home run. 

Pax performs excercises while home run is hit

Russian soldiers,

Calf raises,

Merkins,

Dead man hang,

Side straddle hops 

Air presses

All 7 pax hit a home run today with a special ceremony at the end! Hope to see this one rotated around for those who showed up today you know what I mean.

Mosey to Cop # 3

One end of the dry swamp to the other we did a Quarter pounder

25% merkins Bernie back

50% Mountain Climbers Bernie to start

75% Flutter kicks Bernie to start

100% LBCs Bernie to start

Pinto gave a 10 second recovery then we mosied.

Mosey to Cop #4 

The Big Bang 

Shoulder to shoulder the pax stands and when the Gun goes off it’s a 20 second sprint as the pax scrambles in every direction and performs 20 reps of an exercise at the end of the sprint

Bang: side plank 10 seconds a side

Bang: 20 plank jacks

Bang: 20 merkins

Bang: 20 side straddle hops

Bang 20 flutter kicks

Mosey to the flag for a quick 

25 American hammers

And 50 LBCs

Times up!

Thanks for letting me host this morning gents! SYITG