6 PAX (3 double-downers) greeted YHC for a semi-gloomy Monday beatdown with a focus on core and cardio.
Warmup – SSH x10 IC, LBAC F&B, x10 IC, MP x10 IC, LM OYO, DD calf stretch OYO, PP x5 OYO
Mosey to Spray Lot
Round 1 – repeat 3x in a row
30 flutter kicks, 20 LBC, 10 V-ups, sprint 1st island and back
Round 2 – repeat 2x in a row
30 Hello dolly, 20 crunchy frogs, 10 solo iron cross, sprint 2nd island and back
30 Heeltaps, 20 American Hammer, 10 heels to heaven, sprint 3rd island and back
Walk to field
Split in 2 groups (Alternate after group 1 completes 4 corners) Each group completes 5 rounds each
Group 1 around 4 corners, Corner 1 bear crawl, Corner 2, crawl bear, Corner 3 bunny-hop, Corner 4 Crabwalk
Group 2 performs 5 burpees, 10 merkins, 15 squats
Mosey to flag
Set to Chumbawamba’s 1997 1 hit wonder “Tubthumping”
Resting move is SSH, when you hear “I get knocked down, but I get up again” perform a single burpee. Prunetang was the clear winner of this song.
COT – Announcements – Kracken coming in Feb, Spartan postponed, Prayers offered for several pax- family members.
YHC believed gratitude was the most common message of the year. Reminder offered to keep gratitude as part of your daily return.