YHC had his first Solo Q and was feeling jittery planning. He wanted to deliver a beat down that
was worthy of the PAX. He had the bright idea to take up his coupon and find a better place to
put it. He got sidetracked so he carried it around till he found a suitable spot. Back where it
came from!
Get a coupon!
Disclaimer
Warm up:
Side Straddle Hop IC20
LBAC IC20
Reverse LBAC 20
Squats OYO 20
The thing:
Mosey to 1st stop
Reverse Crunches OYO 25
Big Boy Situps OYO 25
Plank for 6
Mosey to 2nd stop
25
Full Curls OYO 25
Overhead Presses OYO 25
Plank with feet on coupon for six
Recover Repeat!
Mosey to 3rd Stop
Bear
Crawl hill at top 10 Merkins
Run back down, 10 Werkins
Repeat AMRAP for 6 minutes
Run up the hill at top 10 jump squats
Crab Walk down, 10 LBC
Repeat AMRAP for 6 Minutes
Mosey Back to flag. Total run: Approx 7/10 mile. Plank for 6.
Plank 2 Min 30 Sec alternating suspended limbs.
Countarama: 11 PAX
Namearama
The Word:
Proverbs 20:7 The righteous who walks in his integrity—blessed are his children after him!
Best thing you can do for your child/family is leave a good name. Money doesn’t buy respect or
honor. Build a legacy!
Ball it up!!