6 Pax showed up at 6pm to Double Down. YHC had some car troubles and showed up a little late but still ran Hans Solo. 2 guys rucked for 3 miles and SOC, Big Bird and OTC put a few miles under their belt.
12 Pax arrived for ANCHOR on a seasonally cooler (but still very humid) Florida morning. YHC came armed with some new exercises … that’s what happens when you have a 2 hour flight delay from the night before.
- Seal Jacks x 20 IC
- Don Quixotes x 15 IC
- Little Baby Arm Circles Forward x 20 IC
- Little Baby Arm Circles Backward x 20 IC
- Big Arm Circles Forward x 20 IC
- Big Arm Circles Backwards x 20 IC
- Raise the Roof x 20 IC
- Chinooks x 20 IC
- Moroccan Nightclub x 20 IC
- Happy Jacks – 5 SSH, then 2 quick jump squats (4 rounds)
- Carolina Dry Docks x 10 IC
- Plank Jacks x 20 OYO
- Tempo Merkins x 10 IC
- Alternating Shoulder Taps x 20 IC
- High Plank to Low Plank x 10 IC (*still don’t know the name of this one)
- Iron Mike (lunge jumps) x 20 OYO
- Hydrollic Squats x 10 OYO
- Circle Burp – with high knees, each Pax calls out “down” then everyone does a burpee
Some mumblechatter going on … yes this is just the warm-up
- Indian Run to the back part of the park
- Railroad Track it back
- Bear-muda Triangle (combines YHC’s 2
leastfavorite things: bear crawls & burpees) – 3 cones about 15 yards apart. Bear crawl to cone #1, then 1 burpee. Bear Crawl to cone #2, then 2 burpees. Go all the way up to 10 cones and 10 burpees.
- Earn Yo Biscuit (YHC named this one) – 4 cones set up in the shape of a big biscuit (about 40 yards by 15 yards). Mosey on the short sides and Sprint on the longer sides, after lap #1, do 5 hand release merkins, Continue for 4 rounds, while adding 5 more merkins (i.e., 5, 10, 15, 20).
Super proud of you guys for pushing it and working hard the entire time
- Howling Monkeys – we started with 2 Pax at opposite ends, 10 monkey humpers, then the next person goes. 4 times around. *Penalty of 20 burpees if one side caught up to the other. Luckily for the Pax that it didn’t happen.
- Wave of Merkins – get into plank, then 1st person merkin, then the next person and so on. Gets back to the start and add another merkin. We went up to 5 rounds.
5 Minutes of Mary
- Side Plank Holds (hold for a 3 count then down for 1) x 20 IC
- Floyd Mayweather Plank Punch x 20 OYO
- Switch Sides
COT / BOM:
- Obviously prayers for Jumanji, Snuffy & LegoLand as they help with the Orlando launch
- Prayers for some co-workers and friends regarding health issues (Rachel & Michelle)
- Disco should be coming back soon
Peace Out — PYRO