With Sweats on the DL and Floyd too scared to exert energy within 72 hours of the Spartan race, YHC took over the Tobacco Road Q – the added element of today was the storm barreling down on the triangle and our need to get it done. 12 pax were ready to work…
Mosey to the soccer field for warmup
– mountain climbers, merkins, mountain climbers, stretch
The Nautilus
Start at the corner of the 6 box, on the verticals, bear crawl and on the horizontals, walking lunge – at each corner/direction change, 5 burpees: 6 up, 6 over, 6 back, over to the 18 box, 18 up, 18 over, 18 back, over to the half field… Cardiac blew us all away and his reward was an extra field width of walking lunges and back… burpee count 60 (70 for cardiac)
Now that the heart rate was up, over to the wall
10 slow dips, 10 slow irkins, 10 cadence count dips, 10 cc irkins
Hip/knee/leg bulletproofing
1 round jog up to the wall with single leg compressions
1 round single leg compressions with knee up
1 round squat compressions off the wall
Mary: flutter kick 5 rounds x10 ccount, 15 cc LBCs, 10 cc supermans, 10 cc merkins
COT
Good luck to Marta.. DFQ
Prayers to Nickelback
Welcome to Nacho and DOI for coming from Southern Village – hope y”all had fun #AOApril