Pax: Johnny 5, Flasher, Airhead, Dizzy, Geppetto, Big Worm (QIC)

Warm up:

1 lap around Hoppa’s Yard

LAC forward and backwards IC

Huggers IC

SSH IC

IW IC

squats IC

Merkins IC

Mt Climbers IC

The Thang:

Tabata Time

Mosey to the picnic table for 5 rounds of tabata (20 seconds of exercise followed by 10 seconds of rest, rinse and repeat for 8 sets per round)

• round 1: box jumps (or step ups)
• rounds 2: flutter kicks
• round 3: dips
• round 4: jump squats
• round 5: LBC’s

Mosey to baseball field for a rounds of 11’s (running from one set of cones to the other, the pax start with 10 reps of first exercise and then run back to perform 1 rep of second exercise, then subtract one rep from the first exercise and add one additional rep to the second. The sum must always add up to 11). The two exercises were merkins and BBS’s. YHC had a feeling whom ever had the shovel flag might not post again, so an extra set of penalty cones were placed half way between the first two sets.  Every time the pax passed over the middle set of cones (20 passes total), they were instructed to do 5 burpees. However, Johnny 5 had an extra shovel flag in his truck, so the penalty was reduced to 3 burpees per pass.

Mosey back to playground

• leg lifts IC X 15
• pike up merkins IC X 10
• knee tap merkins IC X 10
• knee to elbow merkins IC X 10
• 15 pull ups/ chin ups OYO

COT

BOM: Dizzy

Pledge