Contacting PAW PAW the night before we agreed on a heavy core MARY to finish out the workout and a seperate warmarama. 4 minute, 3 minute, discussion of an early start, less than a minute lets roll. The HIN pax took off for a rolling Warmarama as well as the Tinkerbellers.
- SSH 15 IC
- WINDMILLS 15 IC
- LEFT OVER RIGHT 10 COUNT, RIGHT OVER LEFT 10 COUNT
- SLING SHOT 10 SC
- HALO 10 SC
- ARM STRETCHES
This would be a 4 stop program. Arms then legs, then arms, then legs & core
Pax moseyed to a windless spot on campus for Stop #1
- 6,8,10 Series SC Bent over Rows L&R, Curls L&R, Overhead Press L&R
- 5, 10 Series SC Merkins, Double wide Merkins
Mosey to another windless spot for Stop #2
- 6,8,10 Series SC Lunge, Goblet Squat, Crazy 8’s
- 5, 10 Series IC Copperhead Squats, Alternating Step Ups
Mosey back to same spot as #1 for Stop #3
- 6,8,10 Series SC Front raise, Upright Row, Kettle bell Swing
- 5, 10 Series SC Carolina Dry Docks, Air press
Mosey back to same spot as #2 for Stop #4
- 6,8,10 Series Rev Lunge SC, Sit up Press IC, Sling shot SC
- 5, 10 Series IC Plankjacks, Mountain Climbers
With an extra 3 minutes before heading back to the Flag, the pax did 5 Dips IC, 5 Erkins SC, 10 Dips IC, 10 Erkins SC
back to the Flag for MARY
15 count IC of LBC’s, Low Dolly, Rosalitas – still waiting for our HIN pax but to no avail we continued on to some Yoga stretches. As we were finishing our stretches the HIN pax showed up and we went right into Dying Cockroaches IC 15 and finished off with more Yoga stretches to a Hard stop.
Announcements made, Prayer concers and YHC took us out in a COT.
Always a pleasure to post in the gloom with you fine men.