AO: Shadow - DHS

When: 07/10/2018

QIC: Manhole

PAX (): Leon, Scout, Snake Oil, Switch

For 4 brave American lads still feeling a certain amount of patriotic pride from last week’s holiday, YHC decided to keep the party rolling …and pumping:

Warm-O-Rama: (All IC and x15) SSH, Windmills, Squats, Stone-Mountain (break for forward and backwards large arm circles) And then round 2.

Mosey around the east perimeter of the school and to the picnic tables for…

The Thang: 3 Sets of Dips, Incline Merkins, and Step-Ups (all IC and x10).

Mosey to the Pit of Misery for some rock work. Grab a rock to hold…not to share. (All IC and mostly x15) Curls (10 Hand-Release Merkins IC), Overhead Triceps Extension (10 Merkins IC), Squats (10 Wide-Arm Merkins OYO), Skull Crushers, American Hammers (10 LBCs IC).  (2 Rounds)

Replace the rock and mosey out of TPOM – high knees down the sidewalk to the Seles Stop for some…

Mary: (All IC and X15) Low-Slow Flutter, Rosalita, Obliques (L/R), Low Leg Raise, Low Dolly, LBCs.

Mosey up the hill and across the west end of the school. (10 Hand Release Merkins IC). Mosey to the back side of the school. (10 Hand Release Merkins IC). Mosey down to track for a 1/4 turn and back out (10 Hand Release Merkins IC). Mosey to the bleachers a quick set of Dips. Mosey to the benches for Incline Merkins. Take the stairs – two at a time. Mosey to the lot. (10 Hand Release Merkins OYO)

COT – Leon took us out.

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