5k @ TYC

Sept. 6, 2018 @ The Yacht Club

PAX: Hard Hat, Spaghetti O, Narco, Squid, Cookies, Bartman, Chumbucket, Go Daddy, JV, Tramp Stamp, Singlet, Beater, Ambien, Beltway, Brownie, Stroke, Radar, Snipe, Nae Nae, Meat Gazer, Brutus, Snookie, Goose, Spaulding (QIC)

Conditions:  75 with less humidity

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.


Tempo Squats x 10 IC

SSH x 20 IC

Sumo Squats x 10

Arm Circles x 10 IC (both ways)

Hydraulic Squats x 10 IC

TTT x 15 IC


5k around Shelter Cove with random stops of the following exercises:

Sumo Squats x 25

Copperhead Squats x 20

Lunges x 20

TTT x 15

Box Jumps x 10

Step-ups x 10 each leg

Calf Raises x 20

Tempo Squats x 20 IC

Lunges x 20

Box Jumps x 10


Flutters x 30 IC

TTT x 15





-6 for 6 next week….come support Chumbucket


-For JV’s daughter

-Continued recovery for Schnitzel


Until next time ~Spaulding

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