TClaps for Solo EC Shake it!

Warm up: Trip around the church, SSH x 30, Imperial Walkers, BWS, Merkins, etc…

A sudden illness sidelined the scheduled Q Juco the night before HOP so the class had to deal with an impromptu substitute teacher Q by YHC. 23 PAX emerged in the gloom on a relatively balmy December morning, although there were several PAX dressed for typical December weather.

After the warm up, PAX paired up grabbed a piece of steel and headed to the bottom of the parking lot for some steel Dora’s. The numbers to hit per team were: 100 overhead presses, 200 bent over rows and 300 squats. One team member performed the exercise with steel (maintaining proper form and completing full reps was emphasized)’while the other team member backwards ran the entire parking lot up the hill and forward run back down. Partners switched and rotated thru until all exercises and reps were completed.

Still plenty of time left in class so the teams stayed together for some Usain Bolt tire flip burpees. Each team took turns moving the tire up the hill and back down by sprinting to tire 5 flips per PAX (other PAX does 5 burpees). Once each team member finishes the flip and burpees they sprint to top of parking lot and back down. The rest of the teams were subjected to an exercise of choice by the ones moving the tire. Exercises included monkey jumpers, Spider-Man Merkins, Freddy Mercury’s, flutter kicks, Heels to Heaven, Mountain Climbers, blah blah blah…

Time for Mary and wouldn’t you know Toolbox recommended flutter kicks, so we finished in a cool drizzle with a couple minutes of flutters

COT

Welcome FNG Escrow, hope to see you again soon.
Sal Pal took us out