July 25th, 2020 By Sparky

In true Skywalker fashion here is your backblast posted just hours after the beat down. YHC posted a detailed pre-blast on WhatsApp so not sure why the Pax had no idea on today’s agenda. Ten men showed up for a go at the 7 of Diamonds routine. We got a break on the weather with temps in the 70s. All in all, a great morning at MCP.

Warmarama

• SSH x 20
• WM x 15
• IST x 15
• Tempo Squats x 10
• Merkins x 10
• Plank Jack x 10
• Hammie Stretch
• Arm Circles

The Thang

7 of Diamonds

Establish 4 stations in the shape of a diamond in the upper parking lot. Pax rotate to each station completing each exercise before moving on to next exercise.

• Burpees x 7 (28 reps)
• Merkins x 14 (56 reps)
• Low Flutter x 21 (84 reps)
• Squats x 28 (112 reps)
• CDD x 21 (84 reps)
• Lunge (each leg) x 14 (56 reps)
• WWIIs x 7 (28 reps)

There were no requests for a 2nd round.

Mosey to hill at soccer field.

10 – 1 ladder, Power Planks at the bottom & Sumo Squats at the top.

Mosey to fence beside baseball field.

10 Dips, 10 Derkins, & 10 Low Dolly (2 sets).

Mosey back for Mary.

Mary

• Reverse Crunch x 15
• LBC x 20
• Rosalita x 15
• Pretzel Crunch x 15

Mole Skin

• Props to Mind Craft who ran circles around us. As everyone said, “oh to be young”.
• Good mumble chatter today, YHC enjoyed the conversations.
• Powerball is leading Murph at Highlands on Monday. Bring your own coupon.
• Have a great weekend all, it was a pleasure to lead today.

---