YHC forgot this was the 4 year anniversary of Shut-In (1/5/15 officially) so last week finding an empty Q slot at HBs was perfect!
YHC and The Joker did some ECPs while we waited for pax to show. I thought no one was coming but at 0525 the parade of headlights flooded the park. 15 pax were up and ready to go at 0530 for the disclaimer and pledge. Pax # 16 joined us after our loop around the pickle for warmup.
Thang 1
BLIMP down the greenway, one light pole at a time and back up top for kettle bell swings.
5 Burpees – 5 swings
10 Lunges – 10 swings
15 Imp Walkers – 15 swings
20 Merkins – 20 swings
25 Plankjacks – 25 swings
Thang 2
Head to the pull up bars for super sets.
AMRAP Pull Ups straight into AMRAP KB Rows – lap around the pond
AMRAP Chin Ups stright into AMRAP KB Curls – lap around the pond
REPEATO
Thang 3
Head to the picnic shelter for a 3 set circuit
– KB overhead walk down the stairs and back
– KB ALRSU with shoulder press at the top
– KB curls while in People’s Chair