6 men gathered in the gloom to participate in the Man-o-War. YHC was trying to think of what we could do since this was my second Q in the past three days and we needed to mix in some running in order to keep Bunion happy.
Disclaimer and mission statement were given and we were off to warmarama:
Warmarama:
Cotton Pickers x 15 IC
Sun gods x 10 IC each direction
Imperial Walkers x 15 IC
Good Mornings R/L x 10 IC
Good Mornings L/R x 10 IC
Windmills x 15 IC
We were off towards first citizens bank to begin the Thang: (no SSH just to mess with Twitty but it went unnoticed)
Jack Webb:
Burpee/Squat 1:4 progressing to 5:20
Moseyed quarter mile to the parking lot on the east side of the Dockhouse for the next Jack Webb:
Merkins/Alternate Shoulder Taps IC 2:4 progressing to 10:20 between each set of exercises we ran to the other end of the parking lot and back.
Moseyed down the docks to the long bench for the next set of exercises:
Box Jumps/Dips IC 2:4 progressing to 10:20 halfway through we ran around the bank and back to the bench to complete. Moseyed around the bank again and to the grass in front of the bank and completed a progression of Merkins and bear crawls, 1 Merkin and 4 counts of Bearcrawl adding a Merkin each time and continuing with 4 count Bearcrawls until we reached 10 Merkins.
Recovered back at the long bench and completed step-ups x 20 IC.
Moseyed back to the curb by Clawsons and got in a Urkin position on the curb we completed a 4 count hand walking to the L and completed 1 Parker Peter, 4 count adding 1 Parker Peter each time progressing to 10 then walking back to the R going down the ladder.
We ran back to the Dockhouse for a quick Mary of LBC x 25IC, LSF x 25IC, Dying cockroach x 25IC.
Announcements: WiFi took us out in prayer this morning, it was a great workout fellas, it was a pleasure to lead
Until next time…..SYITG
Flipova
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