Hot wired

AO: Bad Apple

When: 01/18/2021

PAX: Sprocket, One Call

QIC: Turbine

Cold morning…Couple of Pax in COVID protocol…No telling how many would be there. YHC dug through the old beatdown notes to see what I hadn’t used in a while. Baby Shark was on the docket for a moment, but YHC saved it for another day.

Warm-O-Rama:

Quick mozy around the tee ball field found us at the pull up bar. To get the chill out we did four minutes doing AMRAP of:

  • Leapfrog twice forward
  • Half burpee (no merkin)
  • Leapfrog twice backward
  • Mountain climber (start with 6 and increment up by 2)
  • Rinse and repeat

The Thang:

The Pax stayed put and the circuit was explained. The fun involved one minute of each:

  • Wounded bear
  • Pull up and leg tuck
  • Bonnie Blair squat hurdle hop
  • Twerkin
  • No surrender
  • Side V up

We went through 3-4 rounds, then got a mozy around the ball field in, and then finished with 2 more rounds. The finisher was three sets of Bulgarian split squats in cadence – each set consists of 8 reps slow followed by 8 reps fast, per leg. We found our way back to the flag with enough time to do a minute of American hammers.

COT:

Continued prayers for our country and those impacted by COVID.

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