May 16th, 2017 By Dutch

7 of the bravest and boldest came prepared this morning for a Dutch Oven- A special something YHC put together taking the best elements of all the community and its health and fitness opportunities has to offer and rolling it into a Dutch Oven style beatdown – with the full intention of BURNING the pax up! And as an added bonus we had Music to offset the pain!

Warmorama – while some of our most seasoned pax stray in from hither and yon. #530start

The Dutch Oven – grab a CB – A good sized circle was formed where all the pax could hear our lead off song – ROXANNE – high knees – drop to CB Merkin when you here “Roxanne” 3.40 seconds later – the heart rate and Dutch oven was heating up the PAX

Next – 4 stations around the circle for a 20-30- Break – 30-20 then 10 ( for overachievement purposes)
Station 1 – CB Low Flutter – 20 count IC – overacheivers could do chest press while doing LF
Station 2 – CB Power Plank
Station 3 – CB low Dolly IC -see above for overachieving opportunity
Station 4 – CB Plank Jack

a round of 20 then 30 – time for a “Break” – Song: thunderstruck 4.30 sec of mountain climbers and CB merkins- when you hear “Thunder” – go till full fatigue sets in like it did w/ YHC!

Next round – 30 then 20– wait still time – overachieve opportunity — 10

“Break” Song: Sally Up – Sally Down 4.50 sec of pain – with a CB Sumo squat – pulsing squat on Sally down…. ouch!!

out of time except for some MARY
Freddy Merc, Circle Merk, Boxcutter, W and some final stretching.

Great push by all – I trust you were burnt by the Dutch Oven beatdown this morning and you all got your money’s worth.

Always a pleasure to put together and enjoy the pain of a good workout with the PAX!

Enjoy the Day – Blessed to be a Blessing to others!

Tradition

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