Buubs returned to the Star City for the weekend and joined YHC in leading our Saturday beatdown, Here’s how it went.
Dunphy’s part:
Lap around 2 fields.
Warm Up: SSH x50 IC, WMH x10 IC, Arm Circles x15 IC, Reverse Arm Circles x15 IC, Windmill x10 IC, Mountain Climbers x15 IC, Wide Grip Slow Merkins x10 IC
To the rail in teams of 3. 15 dips IC. One man runs to sand bag for 10 Shoulder to Shoulders, other 2 LBCs, rotate through all 3 members. One man runs to sand bag for 10 thrusters, other two wheelbarrow to bag and run back, rotate through all 3 members. One man runs to sand bag for 15 squats, other two bear crawl to sand bag and run back, rotate through all members. Everyone runs to sand bags for 5 burpees and run back.
Q passed to Buubs.
Buubs part:
Run across bridge and down greenway to field next to tennis courts. Find invisible cones. Divide up teams for Ultimate Frisbee PT. 2 merkins on every change of possession. For every goal, scoring team picks exercise. Choices included merkins, body weight squats, ranger merkins, double hand release merkin burpees, big boy situps, more…
Back across river.
COT
Welcome FNGs H2O and Jimmer!