Knowing they were going to put in work 20 pax bounded in to the AO on a comfy 27° clear morning.
SSHx 20 ic
windmill x10 ic
merkins x10 ic
imperial walkers x15 ic
slow squat x10 ic
slow merkin x10 ic (t-claps to Donatello for informing the pax that is how one properly should perform the merkin)
pax mosey to the goalpost to observe before them 4 illuminated cones o’pain. They were informed that cone 1 was for the upper body, cone 2 was for the lower, cone 3 was for the core, and cone 4 for the whole body. Each cone was placed approx 15-20 yards apart. The pax were instructed to bear crawl while dragging their coupon to each cone and perform assigned exercises. On the way back to the goalpost they were to lunge stopping at the 2nd and 3rd cones for a 2burpee speed bump at each. Each round is completed when returning to the goalpost and performing offset merkins on the block (10/side).
Cone 1: curls x30, upright rows x20, bent over rows x15/arm
cone 2: squats x20, dead liftx20, side lunge x10/side
cone 3: bbsu x 20, side bends (w/block) x15 /side
cone 4: kettle bell swings x20, squat press x15, power cleans x 15
YHC was a bit disappointed because we were only able to complete 3 of the planned 5 rounds…oh well that’s what a Saturday is for.
CIRCLE OF TRUST
On 1/27 we look forward to celebrating our 1 year anniversary at Arrowhead. I hope all are able to make it out, please reach out and encourage those that haven’t been around for a while