October 1st, 2018 By amway

Clear muggy morning for a beat down @Afton

Warmarama in Tennis Court:

• SSH  x 25 IC
• CP x 10 IC
• Hillbilly x 10IC
• Arm Circles

*Decided to begin the fun with a reverse Indian run around Tennis court. This really gets the blood flowing before the workout begins.

THE THANG:

Mosey to Picnic shelter beside Tennis Courts to see what Q has in store:

1. 15 incline merkins, 10 reverse crunches, 5 burpees then run around tennis courts back to Shelter.
2. 20 Jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees then run around tennis courts to shelter.
3. 25 reverse dips, 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees (Due to mosquitos we called an audible and moved workout to picnic shelter at entrance of park)
4. 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees
5. 35 LBC, 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunch, 5 burpees
6. 40 SSH, 35 LBC, 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunch, 5 burpees
7. Going down the ladder to repeat above. 35 LBC, 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunch, 5 burpees
8. 30 air squats, 25 dips, 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees
9. 25 reverse dips, 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees
10. 20 jump squats, 15 incline merkins, 10 reverse crunches, 5 burpees

With 15 minutes left in workout Q decides we should cool down with ½ mile run.

MARY:

• 1 minute side plank with right arm up, 1 minute regular plank, 1 minute side plank with left arm up
• Crunchy Frogs x45

MOLESKIN:

Great group of guys today for a workout that was challenging.  YHC stole this workout from Anvil with slight modifications, will need to repeat it at Kannon sometime.

Prayer requests for those affected by Hurricane.

Truly an honor, thanks for allowing me to lead.

Rooster

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