starts with Mike + The Mechanics and ends with Busta Rhymes

Preamble:

Got there early to set up some coupons.  Not as early I would have liked, but need to make due, rush and get set up.  Done, ready to go!

Warm-O-Rama:

Windmill x 10

Hillbilly x 10

Mountain Climbers x 10

Toy Soldier x 10

The Thang:

To the song “All I Need is a Miracle”, the PAX will Side-Straddle Hop.  Every time the lyric “Miracle” is said, the PAX will do a burpee.  I think we exceeded 30 (if you include the chorus at the end).  A great way to start the day off.

Partner up and let’s head up to the pull-up bar.

We will rotate through stations.  The first group will run and that will be the time increment that each group stays at the station.  They will run a lap from the pull-up bar, down the trail, between the baseball fields, onto the road, past the flag, up the hill, back to the trail and finish back at the pull-up bar.  Here are the stations:

Round 1

Full Cinders: Plank Clockwise (feet on the cinder, in a plank, walk your hands around clockwise).

Half Cinders: Air chair leaning on the wall, do overhead press.

Pull-Up Bar: 5 pull-ups (use the bands to keep form if needed) + 5 hand release merkins.  Continue to rotate through.

Kettlebells: Halo’s

35 lb. Plate: Skull Crushers

Bleachers: Step-Ups

Round 2

Full Cinders: Lunges

Half Cinders: Air chair leaning on the wall, do bicep curls.

Kettlebells: V-Ups

35 lb. Plate: Chest Press

Bleachers: Dips

Everyone grab a coupon and head back to the flag.

COT:

Thankful for such a large group coming out this morning.  Everyone busted their butt.

Naked-Man Moleskin:

Devito brought coffee.  Thank you!  A great way to end this beat down.

Zima stumped everyone with late 80s MLB trivia.  Humbling because I thought I knew my late 80s baseball trivia, but no, I don’t… Thanks Zima for the humble pie!