First we had a decent stretch session for around 5 minutes:
- Toe touch
- Deep Humpies
- World’s Greatest Stretch
- Seated toe touch left/right
- Lotus sit
After this we mosied down to the drug store for a quick set.
- Dips in cadence 20x
- Step ups in cadence 20x
Then it’s on to the other side of the parking lot for another quick set.
- Incline merkins in cadence x20
- Decline merkins amrap
After that it’s a quick jog to the church parking lot:
- Lungewalk the parking lot
- Merkins in cadence x10
Next up is a quick run up to the park for the hardest part:
- Squats in cadence x20
- LBC’s in cadence x25
- American Hammers in cadence x20
- Pullup/Merkin ladder 10-1
- Ultimate Body Crushers x10
Just after this is a quick jog back to the church for a repeat:
- Lunge walk the parking lot
- Merkins in cadence x10
Then back to the side of the drug store:
- Incline Merkins in cadence x15
Back around to the other side:
- Step ups in cadence x15
- Dips in cadence x15
Next we head back to the A.O. start:
- Hello Dolly’s in cadence x20
- World War 2 sit ups in cadence x10
- Alternating Isometric crunches in cadence x20
- Squats in cadence x20
We wrapped everything up with a word on anger, and went home.