Kilo in the Jailyard

Brisk fall morning in the low 50’s for 7 PAX for a Honeysuckle bait and switch on the Q for 2 in a row.  (Several PAX, including YHC, were still sore from Thursday, but that did not deter the hard work.  Just more warm-up and stretching.)

DISCLAIMER

PRAYER

COP

We stretched a bit longer than usual.

THE THANG

Around the “jailyard” (AKA the parking lots) we had 4 stations strategically placed.  Each station had exercises (3 stations with 2 exercises and 1 coupon station with 4 exercises) for a total of 10 exercises.  Each stop was 10 reps each exercise.  Goal was 10 rounds for a total of 1,000 reps.

Station 1:

Hand-release Merkins

Spiderman Jump Squats

Station 2:

Burpees

Kalashnikov squats

Station 3 (Coupon Station):

Low Rows

Lunges (2 ct)

Coupon Curls

OH Press

Station 4:

V-Ups

American Hammers (4 ct)

T-claps to the men who made 7 rounds (the new 700 club)

MARY

We did some flutter kicks and Freddy Mercury, followed by a plank until time was called.

CIRCLE OF TRUST

PRAYER