July 2nd, 2020 By Poutine

4 PAX showed up for the evening beatdown and were grateful the HC Golf Course parking lot offers a lot of shade and nice breeze.  What the PAX didn’t expect was MedBalls of 20# that would be used, but no sharing needed since YHC had enough weighted MedBall to accommodate at least 12 PAX. FuOMll disclaimer was given then we moseyed around a few islands before circling for warmarama.

WARMARAMA

1. Mummy IC x19
2. Skiers IC x15
3. Heisman IC x13
4. Prisoner Squats IC x11
5. Weed Picker IC x15
6. Plank-A-Rana IC x5

THE THANG

The PAX each had a 20 pds MedBall that they would use to perform exercises below.  We started with 50 second AMRAP for round one, 45 seconds round 2, and 30 seconds round 3.

1. Squat & MedBall Toss
2. MedBall curls 21
3. MedBall Power Plank
4. Skull crushers
5. ½ Burpee & MedBall Hops
6. Weighed Ball Sit Ups
7. Merkins & Alt. MedBall Roll
8. MedBall Russian Twist
9. MedBall Straddle Hops
10. MedBall Low Flutters

MARRY

Stretching thru downward dog then bringing left foot next to left hand while reaching up with left hand.  Hold for 10 seconds then switch hand.  We then flap jack and repeat.

COT/BOM

• Prayers for our neighbor Jim Haulka who is facing terminal cancer.  He has a daughter who just graduated from Cox Mill and younger one in high school
• Prayers for our country with all the turmoil going one.  We pray that kindness will win over hate.
• YHC will be on vacation next week as well as @charmin, so that is a good chunk of our evening beatdown attendance.
• With fitness centers remaining close, now is good time to Eh some of your friends, neighbors, co-workers, etc.
• As always, i had a great time leading this group.  I am kind of liking the smaller group for the F2 opportunity.

Poutine

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