As preparations are being made to celebrate our country’s independence, a six pax arrived dry from the recent rain storms, a few little leftovers cooked from Betty Crocker’s showdown Saturday… It was a muggy mid 70’s. With a convergence planned for a holiday special work out, Q requested everyone in a low plank.
YHC warned everyone the workout would be as tough as they wanted it and to modify with double counts if needed, push yourself but don’t wreck them self.
COP
Low Plank, Moroccan Night clubs, Michael Phelps, Imperial Walkers, Mountain Climbers, Don Quixoto, LBC – IC 15
The Thang – YHC favorite beat down to Q is the Beast, sure it’s repetitive but it pushes everyone in simple fashion, the second is our version of 300, so YHC modified and combined in honor of the convergence being held tomorrow…here’s how we got sharper
Moseyed to the pain locker for coupons
Burpee Hop’s with blocks – Burpee then hopped over the block and complete another burpee
Elevens Jacobs ladder – Curls and Overhead Press OYO
American Hammer’s – European Style while sitting on the blocks
Squats – lunge to a segmented spot then 12 squats
Turnovers – 7 Merkins, 7 Flutters, 7 Merkins, 7 LBC’s
Rinse repeated to the telephone pole (Elevens down to 7– apparently YHC was hallucinating 11, 10, 9, 8, 7, 7)
The rain started…one of our favorite core principles it is rain or shine!
We hit the 0600 mark while walking back to the coupon deposit, YHC wasn’t feel the cohesive love so we stopped did a bear crawl snake, topped off with a tunnel of love. With Coupons deposited we went back to the flag.
The rain was really coming down now, so we did more turnovers for Mary’s sake.
7 Merkins, 50 Flutter Kicks, 7 Merkins, 50 LBC’s, 7 Merkins, 50 Freddy Mercury’s
COT
Moleskin
Mellow Mushrooms today at 11:46
Convergence Freedom Fighters Siege ii Forsyth 0650 start at 0700
Order your reginal T-shirts, and get some cool gear while you do it