Had a great down range visit from Pittsburgh Nantan Sherman!

WARM

Breakdancers – 15

Abe Vigoda – forward and back – 14 each

Seal clap – 13

Overhead clap – 14

Goofballs – 15

THANG 1: Danger Zone – IMPORTANT (Kenny Loggins being played at significant volume for 5:30am)

Perform 10 reps each of 5 standing coupon exercises:

1. Curls
2. Alpos
3. Kettle Swings
4. Overhead Press
5. Squats

for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes with 3 Burpees EMOM.

THANG 2: Walls – Teams of 4 PAX

Start: Build a 4 coupon structure. Then using the end of the parking lot…

1. Re-build wall – pass each coupon one by one in chain until you reach the other end
2. Shuttle run wall – run it to other side and return – one coupon each PAX
3. Shuttle run wall back – go get coupon from other side and bring it back
4. Farmer’s wall – 2 PAX on each end of the lot, each person move the wall to other side 2 Coupons (Farmer’s carry)
5. Wall solo – Each PAX move entire wall from one end to the other end – while you wait – Plank, then Squats, then Flutter Kicks, then SSHs.

THANG 3: Merkins and BBSUs

Partner 1 does 10 Merkins holds plank till Partner 2 does 10 BBSUs – switch to 100

TIMED OUT on the way to 100!

COT: Energy. I appreciate all of the energy the PAX brought to today’s workout. YHC is down on sleep and up on work to do list – but got a huge jolt of energy from being with the 19 other PAX this AM! Thank you!!!

ANNOUNCEMENTS: One Lake 2nd F tomorrow. Contact @Rossy to join. Details on Slack.