***Dunkin’ comes galloping into the parking lot like a graceful stallion. YHC begins the COP slightly lackadaisical warm-o-rama. When two exercises in, here comes Paycheck trotting in as he decided to run to the AO as well. Strong work!
Thang 1: 7s – Sprint to the curb and perform Balboa’s (doubles beginning with 6) then sprint back to the opposite curb and perform merkins (starting with 1). Proceed down the ladder until you reach 1 Balboa and 6 merkins.
Thang 2: 6 Pack – Mosey to the 1st light pole on the paved carline loop for some 6s at each light pole.
5 merkins 1 Squat, 4 merkins 2 squats, etc. until you reach 1 merkin 5 Squats.
Thang 3: Rinse and repeat in reverse order. Beginning with 5 Squats 1 merkin at the nearest light pole, until you reach 1 Squat 5 merkins.
Thang 4: 11s – Using the brick platforms at the rear of the school perform 10 step ups sprint to the opposite curb and perform 1 “Curbside Squat” (butt touches the curb with each squat). Proceed with the RX sets until you reach 10 curbside squats and 1 step up.
Thang 5: Beginning at the same brick platforms, PAX perform dips then sprint down the sheltered walkway to the brick platforms at the other side of the school and perform the called exercise. Then sprint back to the starting brick platforms.
Rd1 – 10 dips/10 brick taps (plank position reaching up and tapping the brick platforms with the palm of your hands).
Rd2 -10 dips/5 HR Merkins with brick taps
Rd3 – 10 dips/10 Derkins
5 Pull-up Squats (1 Rep = perform a full squat then jump up to perform a pull-up) sprint to the opposite end of the basketball court and perform 10 Freddie Mercurys (doubles)
Stopping at each light pole on the way back to launchpad to perform the called exercise.
Pole 1 – 5 SSH IC
Pole 2 – 10 Merkins IC
Pole 3 – 15 IW IC
Pole 4 – 10 Slow squat jumps
POle 5 – 5 Burpees OYO
Prayer Requests – Prayers for all our brothers who have any unspoken requests as well as YHC’s wife.
BOM led by Yogi