13 PAX got to experience YHCs best MaBell Special with a touch of Kryptonite. Merkins & Coconuts for all!
Warmup
- Short run across the street to the parking lot, mix in some Karaoke along the way.
- Merkins, Hillbillys, Imperial Walkers, Good Morning, More Merkins
Thang 1:
- Grab a Coconut for shoulder/back work
- Plank Position, Coconut wing raises x10IC right/left/front right/front left
- Run in between sets at APEX of the run varying merkins offset/diamond/wide/standard
- Run back for COT
Thang 2:
ThunderBurpees
- Yes… Burpees to Thunderstuck
- Low Squat Pulse between burpees
- Yes, it sucks
Mary:
- LBC x30(IC)
NMS:
This Christmas season take time to impart some of your good fortune and good will upon others less fortunate.