July 8th, 2019 By Othello

YHC was in NJ for the past week, eating way too much.  Couldn’t wait to get to the beatdown and start shedding pounds.  With humidity at 100% (or so it felt ) I said the disclaimer at 0530 and we began.  It all started with…

Warm-o-rama

• SSH x15 (x denotes cadence)
• Low/slow squats x10
• IST’s x15
• MC’s x15
• CDD x10
• 10 Burpees OYO
• Mosey through the parking lots-Butt Kickers, High knees, Kareoke L/R

Station #1 – Playground

• 5-1 Pull-up/Box Jump ladder
• plank, 10 slow count merkins
• 10-5-1 Dip/incline merkin

Station #2 – First Soccer Field (ignore “keep off the grass” sign)
-partner up for some:

• Partner plank/jump overs – goal post to sideline
• LBC’s x10/Low Flutter x10
• Repeato Partner plank/jump overs – sideline to goal post
• Tunnel of love to the other side

Station #3 – Parking lot by cars
-“low-key” Sharknado

• 10 burpees, run a lap around Island
• 10 diamond merkins, run lap
• 10 CDD’s, run lap
• 10 WWII’s, run lap
• 10 Dragon Merkins
• 10 Burpees, run a lap
• 10 Diamond merkins, run lap
• time called

Mosey to Mary

Mary

• LBC’s x10
• Teach cadence to Hornet and Silas, have them practice with:
  • Hornet – heels to heaven x14, LBCs x 12
  • Silas – WWII’s x10

Count/Name-O-Rama

Announcements
1. Run tomorrow, HT @5am (Pre-run), 0530 disco podrun
2.  I know there was more, can’t remember, getting old

COT/BOM – YHC took us out

Moleskine

• Good work by Hornet and Silas with the cadence – you are ready!
• Toughskins and Body – you literally “stank” today.  What did you both have for dinner?! Pew!!
• Man Bun – were you “itchy” today? #gottoshow
• Prayers for everyone on vacation and travelling.  Attendance was a lot lighter than normal but great to see everyone that posted.  Good to be back in the hood! AYE!

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