YHC arrived to a small gathering of sprightly and enthusiastic PAX ready to put in some work. We circled up, signed a few waivers for Bump Draft’s new Instagram adventure, and we were off!
Warm-up
- SSH x 20 IC
- Michael Phelps x 10 IC
- Slow Squat x 10 IC
- Hillbilly x 10 IC
- WMH x 10 IC
Main Event
4 corners escalator
- Round 1: 10 HR merkins
- Round 2: 10 HR merkins + 20 mountain climbers
- Round 3:10 HR merkins + 20 mountain climbers + 30 prisoner squats
- Round 3:10 HR merkins + 20 mountain climbers + 30 prisoner squats + 40 bat wings medley.
Suicides
- Set 1: Traditional Suicide
- Set 2: 3 segments, 5 burpees, sprint back
- Set 3: 3 segments, 10 jump squats, sprint back
Wall of Fire
Each PAX takes turn doing 3 exercises while other PAX remain in People’s Chair:
- 5 squats
- 5 merkins
- 5 burpees
Mary
- American Hammer x 20 IC
- Peter Parker x 10 IC
- Parker Peter x 10 IC
- Flutter Kicks x 25 IC
Announcements
- Triple convergence with TBR, Thin Blue Line, and Romperroom. A mystery Q will lead an EC run at 5:30. Vice is bringing his American Gladiator workout at 6:30. M’s, 2.0’s, and newcomers are welcome for everything.
- Monday Thicket ME at 530 followed by Murph workout.
COT
YHC thanked the PAX for joining today and putting in the work to earn the (long) holiday weekend. YHC reminded the PAX to find some time, regardless of politics, to offer prayers and reflect on those who lost their lives in wars, both old and new. Until next time in the gloom. AYE.