Only 3 PAX came to brave this muggy morning, but their smiles shined like the rising sun.
- Motivator from 8
- Shoulder Blast – Abe Vigoda F&B, OH Claps, Seal Claps, Moroccan Nightclub x 10 IC
- Knee Hugger x 10 IC
- Leg Swings x 10 front and side each leg
- Turn and Bounce x 10 IC
- Diamond Merkins x 20
Slowsey to Turf field for Pre-Thang
- Dips x 15 IC
- WMD Crawl x2 – 10 bear crawl steps followed by 5 Werkin, then 5 Merkin then 5 Diamond Merkin.
- Tabata Hop – 20s on/ 10s off: 2 foot FB, 2 foot SS, R foot FB, L foot FB, R foot SS, L foot SS, Ali shuffle, X-over
- Box Drill R+L – 2 minutes each
- X Drill R+L – 2 minutes each
- L Drill – 2 minutes
- 3 broad jumps for distance out 3 continuous jumps back
Mosey to Boathouse for Mary
- Back Plank 45s
- Butterfly kicks x 30 IC
- SLOW Reverse Crunch x 8 IC
- American Hammers x 16 IC
CoT: I came to the beatdown feeling beat down and dark. My fellow Pax raised me up and helped me not feel sorry for myself. I shared my gratitude for them.