25 PAX including QIC came to Latham Grinder on a crisp Spring morning to leave some blood, sweat, tears (and maybe a little merlot) on the deck. Here is how it went down…
Warm-O-Rama
Mosey to parking lot for exercises including Side Straddle Hops, Moroccan Night Clubs, Chinooks, Hillbillies, Knerkins, Gorilla Humpers and Burpees
Thang 1 – BLIMPS
Mosey to wooden railing towards basketball court. 5 burpees, 10 lunges (each leg), 15 imperial walkers, 20 merkins, 25 plankjacks and 30 squats. After each exercise, sprint to basketball court for 10 merkins and return for next exercise.
Thang 2 – Scientific 7 Minute Workout
Mosey to baseball field. 12 exercises of 30 seconds each, with 10 second re-positioning in between. Begin at bleachers with dips and then step ups. Move to baseball field for wall sit. Continue around the baseball field with stations for: smurf jacks, merkins, LBC’s, squats, planks, merkins with arm rotations, high knees, lunges, and Cumberland County viaducts.
Mary
Freddie Mercury’s
Crunchy Frogs
Flutter Kicks
American Hammer (compliments of J-Love)
COT
QIC led a thanksgiving and closed with a quote. I’m thankful to have had the opportunity to lead today, men. It was a blessed beat down. Until next time.
AYE,
Sugarcake
PAX: Sugar Cake
QIC: 04/11/2016
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