YHC was feeling his lack of youthfulness from back to back beat-downs on Wednesday and Thursday and opted for a more core focused treat for 3 hearty veterans and one FNG.
Warm-O-Rama: (All IC and x15) SSH, Imperial Walkers, Sumo Squats, and Merkins (x2). Mosey out the backside of the school around the side of the neighborhood and back to the front of the school.
The Thang: Merkins and Squats (OYO) with mosey in the middle. (10 rounds of 10 Merkins and 20 Squats). (Fireballs showed us why we call him War Daddy!)
Mosey around the parking lot to the back of the school and to the picnic benches. 3 Sets of 3 Exercises (Dips, Incline Merkins and Step-ups – All IC and x10).
Short trip to “The Wall” – 60 Seconds of Wall Sit and directly into “Superman” for 30 seconds and into plank for 30 seconds and into 10 Hand Release Merkins (OYO) x 2.
Mosey back to the front of the school and into the lot. Suicides. (2 Sets). 1st Set, out and back all the way to the end and in to 10 Hand Release Merkins OYO. 2nd Set, 5 Merkins on each cone and finish with 10 Hand Release Merkins.
Mosey to the sidewalk for some…
Mary: LBCs, Rosalita, Low Flutter, Oblique, Low Dolly, 30-60-90, High Leg Raise, Obliques (L/R), Mason Twist, and Freddie Mercury’s, and LBCs.
Roll Over and into Superman into Plank, and into 10 HRMs OYO.
Mosey to the flag and Superman into Plank, and into 10 HRMs OYO.
COT – Leon Took Us Out
Welcomed FNG – Brooks Lalley to F3. He has been dubbed by Madoff, Weinstein. War Daddy Fireballs turned 59!