4 PAX posted for nice but humid morning

Short Skirt

Jay Z


Crabby PO QIC

Warm up:

Moroccan Night Club IC x 15

Grass Pickers IC x 15

Arm and Leg stretching

Alternating Shoulder Taps IC x 15

Mosey to Concession stand.


PAX completed six exercises in a circuit for a total of four rounds.  Shooting for five rounds but ran out of time (and energy).  YHC didn’t add in round five but the pattern is surely recognizable.  PAX jogged around the “diamond” around the playground after each round.

Round 1: Pull-Ups x 1, Burpees x 5, Merkins x 10, Dips x 15, Squats x 20, & LBC’s x 25

Round 2: Pull-Ups x 5, Burpees x 10, Merkins x 15, Dips x 20, Squats x 25, & LBC’s x 30

Round 3: Pull-Ups x 10, Burpees x 15, Merkins x 20, Dips x 25, Squats x 30, & LBC’s x 35

Round 4: Pull-Ups x 15, Burpees x 20, Merkins x 25, Dips x 30, Squats x 35, & LBC’s x 40

Mosey to Flag.


Bruce Lee x 2 : American Hammer x 20, Leg lifts x 20, LBC x 20, Heel Touches x 20, Crunchy Frog x 20, & 100’s x 20.

Plank holds

Moleskin:  Significant amount of suck today.  A nice humid morning added to YHC’s beat-down and to everyone’s mumble about the aforementioned suck that was the workout.  Even though it sucked, it was nice to try to push to get a bit more fit.

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