YHC snagged the Q to help keep himself accountable to start the year with an 8 weeks to Seal Fit endeavor. He was thrilled to see Botched put out the call for an EC 5k to push it even further on the first day of 2020. 3 ran an extended Gimghoul 5k and 2 more joined for the ME.

YHC is still pretty early in this Seal Fit reading and noticed that the first 2 workouts seemed feasible within our normal 45 minutes, so I decided to incorporate both this morning.

Warm-up

20 x SSH

10 x WMH

10 x AC

10 x Reverse

15 x IW

20 x MC

10 x Slow Merkins

Head to the bottom of the parking lot for 1st workout.

In order:

20 perfect form Body Weight Squats (feet shoulder width apart, back straights, lower rear below knees and extend arms out in front)

20 perfect from Burpees (emphasize nice high jump at the top)

200m run (up to top of the parking and back x 2)

Repeat whole circuit 5 times

Couple of ten counts to recover and on to workout # 2:

3 exercises in sets of 21 each first, then 15 each, then 9 each:

KB swings, Merkins, Butterfly Sit-ups (feet together like butterfly stretch, all the way back and up like a WW2)

Between each set run same 200m as before.

We had a little extra time, so did a round of around the world merkins on parking bollards. 10 irkins, 10 right arm up, 10 derkins, 10 left arm up.

Mary

Flutter Kicks x 40

1 minute low plank hold

1 minute superman hold

LBC x 30

No announcements or prayer request. YHC took us out.