July 31st, 2021 By Snowsuit

4 men showed up STRONG on a beautiful clear sunny Saturday morning at Mallard Creed Community Park for some exercise and lots of fellowship. You really miss out by fartsacking. YHC is a better man for showing up. The workout went something like this:

WARMARAMA
Mosey around the parking lot
SSH x19
Penny Picker x10
IST x10
Windmill x10
Mountain Climber x10
4 count Merkin x10
4 count Squat x10

The Thang
Slow Mosey to back lot.
PAX Pair up
1. Partner 1 does merkins until Partner 2 runs up the hill and does 10 CDDs and runs back.
Switch. Repeato till a total of 150 merkins are complete.
2. Partner 1 does jump squats until Partner 2 runs up the sidewalk to the bleachers, does 10 dips and runs back. Switch. Repeato till a total of 150 jump squats are complete.
Low flutters while waiting on the six.

Ladders OYO
10 Plank Jacks
20 Mountain Climbers
30 Air Squats
40 SSH
50 Butt Kickers (1=1)
Repeato Flap-Jack
50 Plank Jacks
40 Mountain Climbers
30 Air Squats
20 SSH
10 Butt Kickers (1=1)

4 x 4 Circuit (repeato 5x)
1 4 x 4 (burpee with 4 merkins and 4 mountain climbers)
10 Apolo Ohno (2=1)

Mosey to wood rails

Rail work (repeato 3x) In Cadence
10 Dips
10 Incline Merkin
10 Squats

Slow mosey back to the starting lot for Mary, stopping at different places to do
20 Freddy Mercurys
20 Heismans

Mary
LBCs x19
Pretzel Crunch x15 each side
Low Flutters x12
Todd Beamer x10
The W x10
Stretches

COT
We prayed to be better men, fathers, husbands, sons, co-workers. We asked God to help us make this world better each day, and to help us encourage our fellow brothers.

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