June 28th, 2018 By Big Tuna

Five Pax enjoyed attended today’s beat down at the Gunnery.  It was a cooler, breezy morning and YHC plagiarized (borrowed?) a workout he had seen on several back blasts by Disaster (noted as the DropCloth 500) and Oboe. As they say — plagiarism is the sincerest  form of flattery! The work out did not disappoint the pax today and the piece of cardboard (mistaken by some old timers as an album cover!)  that was used to write it up will be recycled in my trunk for future usage.

Warm up
Mosey around the parking lot and stop at main entrance of the school for
• Side Straddle Hop (x15, IC)
• Cotton Pickers (x15, IC)
• Plank Jacks (x15, IC)
• Mountain Climbers (x15, UC)
• Low Slow Squat (x15, IC)

The Thang:
1- 10 Burpees
2 – 20 Lunges (10 per Leg)
3 – 30 Dry Docks
4 – 40 Squats
5 – 50 LBC’s
6 – 60 People’s Chair/Air Press
7 – 70 Freddy Mercury’s

Run a lap after each round.

Repeat each round starting  from the top with 10 burpees and adding an exercise each round – time called after 30 minutes.

Indian run around the parking lot back to the entrance area for peoples chair, donkey kicks (20 – OYO) followed by a plank medley

Mary
• Flutter Kicks (x20, IC)
• Squirm (x20, IC)
• WWII Sit-Ups (x10, OYO)

Moleskine

Don’t forget — Gaga ball to be Q’d by Deuce on Tuesday, 7/3 at The Village (aka Simmons YMCA) !!!

I Trust in You, O Lord.  You are my God.  My times are in your hand.
– Psalm 31: 14-15

I can do all things through Him who strengthens me.                                                                          – Philippians 4:13

 

 

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