Sieben Svelte studs met in the morning gloom to see what a late signing Q had planned. After demonstrating meticulous Westhoe inspired parking, YHC had one question for our newest (to us) PAX, easy or hard 1st F? According to the tomatoes who start late in the summer this is what went down more or less.
Welcome, Disclaimer. 9 burpee warmup. SHORT mosey to COP 1
COP 1 All IC: Mountain Climber x26, DQ x 10, Turn N Bounce x10, IW x10, Ukrainians x10, DMH. Albatross arms: Arm Circles x20 both ways, x10 overhead claps, x10 SEAL claps. Mercans x10, Wide arm x6, Diamond x6, Ranger x6, fingers in x6, fingers out x6. Pecs ruined its time for a SHORT mosey to COP 2.
COP 2: WW2 x10, LBC x27, Hello Dolly x10, Hola Rosalita x10, Ihre neuer Berliner freundin: Guten Morgan Birgit x10 (pike with hip thrust) Viele Danke fur Alles auf Deutsch sprecht, APD x10. Mosey to COP3.
COP 3: Sit and lift 10 oyo, Step Downs (reverse step up, starting from standing high and touching “just the tip” of the foot to the ground) 10 each side oyo, Sumo squats IC x10. Mosey to hill.
Hill repeats: Mosey up / Bernie down, Bernie up / mosey down, bear crawl up / crawl bear down, crawl bear up / bear crawl down, polar bear up. Mosey to pull up bars. Heart attack and shoulder warning modifications heeded.
Triple check. After a group demonstration of the run route maximally using available playground apparatus, partner 1 pullups to max then 3x jump ups then squats, partner 2 WW1. GP run BTTF.
Quick Mary: Flutter kicks x15; Heels to heaven x15. YHC took us out.
4th July convergence Date TBD. Time 0700 at Gridiron
NMS – Great to see Spine out. Learned something about futbol / Fußball from Tater and Whitesnake. YHC was paying attention to the next plan so did not catch much mumble chatter.
Thanks to the PAX for trying new things. The Birgits were a good add IMnsHO. Need to work on the step back instructions. Tater and I discussed a Beach CSAUP – more to follow.
Thanks for letting me lead.
Get some!