4 PAX posted on this beautiful morning. Weather was a very nice short sleeve kind of day.
Ghost
Wapner
Dasiy
CrabbyPO (QIC)
WARM UP
Fart Sack Lap
Monkey Humpers IC X 10
Overhead Claps IC X 25
Arm Stretching
Leg Strectching
Slow Count Squats IC X 10
Mosey to bottom of stairs
THANG
Stair Suicide X 1
La La Leggy – 20 Squats, 20 Lunges (10 each leg), 20 Drop Lunges (10 each leg), 20 Squat Jumps, 20 Calf raises.
Mosey to Tennis Courts.
Run Forest Run (Sprint) / Burpee Dans.
PAX started on one side of the tennis courts. Sprint to the opposite end (width of the two courts) then returned to the starting point via Burpees and Lunges. 1:4 ratio the first time back repeating the sequence until PAX make it back to start. Repeat the sprint and returned with 2 burpees and four lunges. PAX repeated this until they made it to 3:4 Burpee : Lunge ratio and then PAX repeated back down to 1:4 ratio.
Mosey back to Stairs via the scenic route up and down the hills to repeat La La Leggy (see above) and a stair suicide.
Mosey to Flag for Mary.
Mary:
Bruce Lee – 20 American Hammers, 20 Leg Raises, 20 LBC, 20 Heel Touches, 20 Crunchy Frog, 20 100’s. Repeated X2
Ring of fire planks with each PAX doing 5 Merkins. X2
Hold plank until Recover.
Moleskin:
Good hard leg workout today. YHC celebrated the start of May by bringing back the Burpees. Didn’t keep a hard count on how many completed but enough were done to create some soreness.
