March 21st, 2022 By Manwich

Three other Pax joined YHC for the first full day of spring.  Disclaimer read and we moseyed.

WARM-A-RAMA:
Moseyed around the parking lots mixing in some side shuffle, toy soldiers, and walking lunges.  Circle up around the shovel flag for 42 SSH IC.  10 penny pickers IC, 10 IST IC, 10 tempo squats IC, 10 mtn. climbers IC, 10 plank jacks IC, 10 merkins IC, arm cirlces.

Thing 1:  Tabata, 20 sec. of work, 10 sec. rest.  Repeated each exercise 2X.  3 minute walk break in between sets.  Completed 2 full sets plus a lighting round.
1:  Alt. swings

2:  Alt. Clean + press

3:  Alt. lunges + pass through

4:  Bent row + goblet squat

5:  Alt. lawn mowers

6:  Alt. KB merkins

7:  Lying chest presses

8:  Leg raises w/ KB overhead

MARY:
15 LBCs IC, 10 pretzel crunch IC, 10 supermans, 30 sec plank.  Recover! Recover!

COT / MOLESKIN  /NAMEARAMA:

• Great job out there today gentlemen.  Solid work.
• Prayers for all those in need of healing, peace for the world, protection for our military, medical professionals, law enforcement, firefighters, first responders, and wisdom for our nation’s leaders.

-Always give thanks!  SYITG

Bell Buster

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