With plenty of preparation, YHC informed site AO Q that he would be making his triumphant return to the Bells that are most Sweaty and to plan accordingly. So imagine, to my great surprise, the lack of welcoming for YHC. Where’s the red carpet? Needless to say YHC was disappointed but fear not neither my plans nor my enthusiasm were changed. Maybe next time (next year?). Off we go!
Stay at Flag for Warm Up:
• Halo’s 10 clockwise and 10 counter clockwise
• Around the World’s 10 clockwise and 10 counter clockwise
• Open Gates I/C X15
• SSH’s I/C x20
Suitcase carry to end of median then Indian Run to Levee.
At Levee Everest 7’s
• At Bottom 6 Alt Clean and Press
• Lunge Walk with Squat up Mountain
• At Top Alt KB Swing
• Suitcase Walk back down to bottom
LBC’s and Flutter Kick’s IC while we wait for the six
Mosey to soccer field for Chest/Back for 1 round
• Chest press to skull crusher in boat position IC X20 4 count
• Plank Rows IC X10 Each Side 2 Count
• Merkin RH on Bel IC X10 LH on Bell IC X10 2 Count
• Bent Over Row IC X10 Each Side 2 Count
Time is running out! Tricep Extensions and Shoulder Presses while we suitcase carry to the Flag.
Count off, Name-o-rama, announcements, intentions and prayer.
Thank you for letting me lead!
Fitness. Fellowship. Faith.
