YHC Godson/Nephew @Milhouse is in town and willing to Co-Q on his second work out.
We came up with a Baseball Diamond Workout
WARMUP:
Standard
SSH IC x 20
IW IC x 10
HB IC x 10
Arm Circles IC x 20
WMH IC x 10
Slow Squat IC x 10
Slow Merkin IC x 10
Plank Jack IC x 10

THE THANG:
Mosey to the Rams Head Courtyard
Baseball diamond workout
3 rounds of
10 burpees at 1st base
20 merkins at 2nd base
30 WWII at 3rd base
40 squat at home
Run around first time
Next two
Power skip
Bearcrawl
Lunges
Sprint

We lost a Pax that shall remain nameless who was searching for a bathroom…and apparently found one…

Mosey to Loudermilk lot, then sprint up the hill…mosey to reverse rows –
15 over hand grips
15 dips
15 under hand grips
15 dips

Mosey to AO for Mary

MARY:
20 LBC
20 Heels To Heaven
Iron Cross Hold – 5 count ring of fire

ANNOUNCEMENTS / COT:
Grateful for the opportunities to be together, make each other better and grateful for the time with my nephew and Godson
Opportunities to support Project Graduation –
www.projectgraduationchccs.org/donate
Thanks to the Raleigh Pax for coming to join us