BB
13 HIM joined YHC on a wet morning at SWW. Joe Smith claims that he dialed up some light drizzle to keep the motif alive…#ABB, he said. Well, if JS can dial up rain on command, more power to him! Let the beatdown begin.
The Warmup
– Pledge of Allegiance at the Shovel Flag
– Jog to the parking lot closest to the entrance
– Paint the Lines; Happy Jacks; Windmills; LBC’s; Crabjacks; Sir Fazio AC’s; Imperial Walkers; Squats; Wolverines
– Mixed Run to the Shelter (Backwards Run, Karaoke L&R)
The Thang
– B.O.M.B.S. – Partner up. Pax 1 does exercise while Pax 2 runs to the flag and back. Swap out and continue until, as a team, you complete: 50 Burpees / 100 Overhead Claps / 150 Merkins / 200 Big Boy Sit-ups / 250 Squats.
– Hail Mary’s and Dips (2 rounds, x20)
Mary
– Sweat Angels and Side Plank Star Crunches
Stretch
– Folded Arm Hang; move to the right and left
– Achilles Stretch left and right
– Sumo Squat Stretch; slow roll up
– Chicken Wing stretch right and left
GREAT work, men!