5 Pax posted this morning for a hot and humid beatdown. YHC had a hard time preparing for his Q this time around, Endo’s beatdown from Saturday really put a hurting and it seemed like every muscle in YHC body was still sore. But none-the-less YHC overcame the soreness and was ready to put a beating on the Pax. Flag was planted, cones were placed,  and a @no-see-um special request (‘extra warm up’, seems like YHC was not the only one still recovering from Saturday lol). Oh and one more thing, the great aroma of Fruit Loops by none other than Apnea.

Warm Up

  • Mosey to Sunlake round a bout…Fake Out (the Veteran DBA for fell the round a bout gathering) instead YHC kept the mosey going to the dead end round a bout…Fake Out and back to the BB courts (a little extended mosey for no-see-um special request)
  • SSH X20 IC
  • Windmill X10 IC
  • Frankenstein X10 IC
  • Baby Arm Circles X10 (reverse) IC
  • Circle Burp

 

Sprints

  • 1 Burpee 50 Yd Sprint….5 Burpee 50 yd Sprint….1 Burpee 50 yd Sprint (DBA showed his true speed on this last rep, holding out on us)

 

Suicides

1st Round (5 Min)

  • 1st Cone- X10 Pike Presses
  • 2nd Cone- X20 Merkins
  • 3rd Cone- X30 Squats
  • 4th Cone- X40 Mountain Climbers

2nd Round (5 Min)

  • 1st Cone- X5 Donkey Kicks
  • 2nd Cone- X10 Wide Merkin
  • 3rd Cone- X15 Lunges
  • 4th Cone- X30 Plank Jacks

 

-To the BB courts for 4 Rounds of X25 Dips/X25 Merkins and mosey around dog park.

 

-Inside the BB courts: Bear Crawled to each corner with 3 Plank Thrust

 

Circle Up for Mary all IC

  • Flutter Kicks X10
  • Windshield Wiper X10
  • Leg Raises X10

Finished

 

COT:

  • Prayers for all the victims and their families affected by the mass shootings
  • Haka, M and new 2.0
  • Apnea, M and 2.0 on the way