July 6th is a very special day for me because that is the day when my eldest son was born. So to honor his birthday (while he was home fartsacking/sleeping) and to work off some holiday food/beverage, YHC thought it would be a good idea to take the PAX on a 6 stop elevator ride.

Warm up: SSH, Willie Mays, ACs, IWs, MCs, Merkins, and warm up mosey around the field. We then headed to the basketball court for 3 sets of 2 suicides.

The Thang: A 6 stop escalator ride with different modes of travel between the stops and adding increasing sets of different exercises at each stop.

First stop = bear crawl + 10 burpees

2nd stop = lunge walk + 10 burpees + 20 merkins

3rd stop = backwards run + 10 burpees + 20 merkins + 30 WWIIs

4th stop = crab walk + 10 burpees + 20 merkins + 30 WWIIs + 40 LBCs

5th stop = side shuffle + 10 burpees + 20 merkins + 30 WWIIs + 40 LBCs + 50 Carolina dry docks

6th stop = run + 10 burpees + 20 merkins + 30 WWIIs + 40 LBCs + 50 Carolina dry docks + 60 squats

Mary: Heels to heaven, Flutter kick, and low plank hold ring of fire