Lucky No. 7

Today YHC and 7 other PAX marched onto the fields of Hill City. It was early and our bodies were tired, but the mind prevailed over the body and the workout was a success. Big shoutout to FNG (AKA Stairmaster) who showed true determination today! We would not have been able to finish the workout without FNG’s wife and his dog Charlie on the sidelines cheering us on.

 

CONDITIONS: 75 Degrees F, Overcast, and Humid

 

WARMUP: Loosened up the muscles with some light OYO stretching and then we began our mosey to The Main Stage in Coolidge Park.

 

THE THANG:

 

COP #1

– SSH x 10 IC

– Imperial Walkers x 10 IC

– SSH x 10 IC

– Squat x 10 IC

– SSH x 10 IC

– Moroccan Night Club x 10 IC

– Arm Circles x 10 IC

– Shoulder Press x 10 IC

– SSH x 20 IC

 

Circuit #1 (Paula Abdul AKA Stairway to Seven)

– Box Jump up 2 Stairs à Perform 7 Merkins

– Step back 1 Stair à Perform 7 Dips

– Box Jump up 2 Stairs à Perform 7 Merkins

– Step back 1 Stair à Perform 7 Dips

– REPEAT until you reach top

 

Circuit #2

– Run up The Hill

– Perform 7 Burpees

– Run up The Hill

– Perform 6 Burpees

– Repeat until you get down to 1 Burpee

 

MARY

15x LBC’s

15x flutter kicks

15x Freddie Mercury’s

15x Hollywood’s

15x American Hammers

15x Crunchy Frogs

 

 

COT: Countoff, Name-O-Rama, Shoutouts/Requests, Prayer

 

 

“F.E.A.R. – Face Everything And Rise”

 

 

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