With the Mustang AO launching 15 minutes earlier and 2 min down the road a small turnout was likely. Luckily enough of the PAX laziness did the 15-minute fartsack. When YHC pulled into the parking lot a crowd had already gathered. With Duplo arriving we knew it was time to get going. We’d go back to some of YHC’s staples today for a tour of the AO. Also, Colt 45 jokes never get old. 

Warm up:

SSH x 20

Merkins x 20

Arm circles x 10 

Backwards AC x 10

Merkins x 20

Overhead claps x 20

Merkins x 20

(Chigger rolled in late so had to do one more warm up for him)

WMH x 10

Thang:

Indian run to construction area

Set#1 – Colt 45s with cinderblocks

Low Curls x15

High curls x 15

Full curls x 15

Cinder block squats x 45

Lawn mowers x 15 x 2

Kettle bell swings x 15

Repeat

Set #2 – Traveling exercises

Mosey

Sprint

Lunge walk

Sprint

Bear crawl

Set #3 – The Bench

Dips x 20

Derkins x 15

Dips x 20

Erkins x 15

Set #4 – Tennis court

Surfee – line up along the sideline. Bear crawl with burpee to surf position at each line for 3 tennis courts

(This was a video of YHC during the surfee set)

Sideline run – trace the tennis court lines facing the same direction

Mary

Flutters x 25

LBC x 15

LBC right x 15

LBC left x 15

Heels to heaven x 20

Freddie Mercury x 10

YHC was smoked and it was time

Announcements:

August 15th Big House converges with The Cougar.  Don’t miss it. 

Bom:

There are a series of new F3 podcasts available. One of the concepts they talk about is Shield Lock. SL is all about leveraging the bonds and common interests developed within the PAX to do great things. It’s an exceptional opportunity to have such a motivated group to achieve great things. Aye.