05.07.19 @ The Yacht Club
PAX: Hardhat, Spaghetti O, Narco, JV, GoDaddy, Singlet, Smog, Sub Prime, Cardinal, Capt. Crunch, Chumbucket, Meat Gazer, Spicoli, FNG-Brian Stewart “Benetton”, Spaulding-QIC
Conditions: 71 and humid….ugh.
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.
Warmup:
SSH x 20 IC
Arm Circles x 10 IC (forward)
Seal Jacks x 20 IC
Arm Circles x 10 IC (back)
Smurf Jacks x 20 IC
Raise the Roof x 10 IC
TTT x 10 IC
Mosey over to the fountain. Two lines for an Indian Run around Town Centre. Stopping at my Jeep to grab the bike tubes.
Mosey over the field and partner up. Wheelbarrow to the opposite side of the field and bearcrawl back. Switch positions and rinse and repeat
Thang: Reps with your partner at the wall around the circle then a resistance run with the tube to the other side of the park. Switch at the pavilion and run back. Rinse and repeat…..most PAX got in 4 rounds.
Derkins x 10, Step ups x 20 (10 each leg), Dips x 30, Squats x 40…….resistance run. Rinse and repeat
Back to the field for for another round of wheelbarrows and bear crawls
Hustle back to the SF
Mary
Dirty Dogs x 10 IC (each leg)
Flutters x 25 IC
Done
COR
NOR
Announcements: None…..quiet crowd this morning.
Prayer: For Nikki and her family. For Jennie Cerrati and the other driver from last week’s car accident.
Moleskin:
-the four amigo’s from Phall were back together….good to have Hardhat back
-welcome FNG Benetton…..sorry you got partnered up with JV!
-Smog is Mr. Consistency…..keep up the good work
-Good to see Cardinal and Capt. Crunch back in the gloom
Until next time ~Spaulding
Lowcountry 