Beautiful crisp morning. YHC always trying to mix it up a bit and try new things and working to incorporate more stretching and mobility to keep me of the IR . Most of the Warmama was using PVC Pipes to get upper body loose for the Merkins and Pull Ups that awaited the PAX. Some liked it, some looked confused.
Warmarama (5)
Side Straddle Hop 12
Hillbillies (Hip Opener) 12
Merkins 10
PVC
Good mornings 10
Twisters
Front to Back
Around the work (both directions)
Quarterback arm stretch
OH squat
Runners stretch holding pVC
Tippy Taps with PVC under feet
10 Burpees
Around the pickle
- High Knees
- Ass Kickers
Mosey to the bridge
Merkins at the halfway point while picking up 6
Thang 1
- Run to bottom and do 5 merkins (increment by 5 until you get to 30)
- Return to start and do 5 pull ups
BTW 10 count each Pax
Mosey back to the flag
Box cutters at halfway point while picking up 6
Sprints around the pickle in groups of 4
Mary
Box Cutters
Homer to Marge
Freddie Mercuries
Have a Nice Day
Announcements
Capt Jack encouraged PAX to contribute to Haven House
CSAUP on 10/24
YHC took us out