YHC got to Paramore Park in the rain to plant #thegoodfight flag and set up the dry erase board, light, and speaker in the picnic shelter.

Clock hit 5:30 and it was on.

Disclaimer given and received.

Warm Up (in cadence):

  • Side Straddle Hops x 20
  • Windmills/Don Quixotes x 10
  • Collard Pickers x 10

The Thang:

  • PAX moseyed down to the Tapped stoplight and back.
  • Upon the return, PAX grabbed their KB’s and headed for the picnic shelter for the 20’s and 10’s workout.
    1. PAX completed 20 reps of:
      • Merkins
      • Upright Rows
      • Curls for the girls
      • Triceps extensions
      • Bend over rows (10 per arm)
      • Overhead press
    2. PAX the ran to the neighborhood stoplight and back (walk around park for modification)
    3. PAX returned to complete 10 reps of:
      • Clean and Press
      • Front squat
      • Burpees
      • Pull-ups (hangs for modification)
      • KB V-Ups
      • Stiff-legged dead lift
    4. Once PAX completed the exercises, they ran to the neighborhood stoplight and back
    5. Rinse and repeat AMRAP
  • COT commenced in the picnic shelter due to weather and convenience

Beatdown ended at 6:15.

Prayers: Cable’s job situation, Candy Cane’s grandmother, sister-in-law, and nephew.

Announcements: PAX lunches and Hoppy Hour are still virtual

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