Q : Seabiscuit
Pax: Matlock, Tollbooth, Commodore, Pinky, Twitch, Double Humpee, Flo, Cat Scratch, Glee, Disclaimer, Seabiscuit
Warm up:
Mosey to the deck and perform 1 warm up exercise on each floor till we reached the roof. IC exercises of Windmills, WMH, Imperial Walker, Arm Circle forward and reverse, SSH, and on the roof 5 Burpees OYO.
Thang : 4 rounds of running down the stairs to the ground floor for 25 Merkins and running the stairs back up to the roof for 2 core exercises at 20 each. Core exercises included: Freddy Mercury, LBC, Big Boy Crunch, Dying Cockroach, and Crunches. Plank it out till everyone finished.
Next , mosey to tennis courts (no slowesy on this mosey).
Pax lined up and worked the 3 courts sideways. Broad jump to center of 2nd court and 5 Burpees then lunge walk to far side. Turn around and return the same. Peoples hammock (Peoples chair on the chain link fence) while everyone finished. 10 count now. Repeat down and back with broad jump to center of 2nd court, 5 Burpees, lunge walk to to far side, turn around and return the same. Peoples hammock till everyone finished. 10 count now. Ahead of schedule so 1 set of suicide runs across the courts.
Finished with Circle Merkins : Pax circled and held a plank while everyone performed 1 merkin (1 pax at a time), then 2 merkins per pax, then 3 merkins per pax, then 4 merkins per pax, then last round 5 merkins per pax.
Recover, Recover
Count 11
COT
An honor to join you today