Warmup:

SSH

WMH

Imperial Walker (straight arm/leg)

rollover v sits – x10 (Should be noted the Pax found staring so directly into our own manhood quite comical)

Merkins – x20

frog jumps – x 10

Lizard climbers – x 10

The Thang

Mosie to the corner – Hindenburg BLIMPS

At each corner of the field Pax do a specific exercise for a specific number of times before moving on to the next corner. PAX SPRINT the shorts, JOG the longs.

Instead of planks being the go to for finishing early, YHC chose boats/canoes as the standard ‘recovery’ position for the day.

• B is for burpees – x5 = 20 total
• L  is for lunge jumps – x10 = 40 total
• I is for imperial walker – x15 = 60 total
• M is for merkin – x20 = 80 total
• P is for plank jacks – x25 = 100 total
• S is for squats – x 30 = 120 total

At this point the Pax understandably attempted to begin Name-O-Rama. BUT THE SHOW MUST GO ON.

Fellowship jog to the wall for Dips and Derkins (and because the people demanded it – Urkins)

• Dips x30
• Derkins x20
• 10 second rest
• One leg dips x 15
• One leg derkins X 15
• 10 second rest
• Other leg dips x 15
• Other leg derkins x 15
• PAX said they preferred Urkins – so 25 Urkins here

Mosie to secondary field

• Backwards run sprint across field, bearcrawl back to other side of field
• Boat position when finished
  • All pax did boat, canoe, then 15 in-outs

Back to the wall

• Dips x 25
• Derkins x 15
• Urkins x 20

Mosie to primary field

• Crawlbear from endline to center of field for Mary.

Mary

• As we’d missed planks so much we got a taste with some domino planks: Pax start one arm high and as one goes to regular, the next does as well, reverse w other arm, in domino fashion.
• Parker Peters x 10
• V up roll ups – x 20
• Boats, canoes, and rolling Supermans x a few

COT

completed from the ground, as all Pax, including YHC, were thoroughly worked out, and happy to remain on the six

Moleskine

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