Jackets required

05.11.19 @ The Yacht Club

PAX:  Hardhat, Chumbucket, Ambien, Brutus, Squid, Cookies, Schnitzel, Goose, Spaulding-QIC

Conditions:  71 and a little humid

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.


SSH x 20 IC

2 Merkins

Arm Circles x 10 IC (forward)

4 Merkins

Arm Circles x 10 IC (back)

6 Merkins

Michael Phelps x 10 IC

8 Merkins

Raise the Roof x 10 IC

10 Merkins

TTT x 10 IC

12 Merkins

IW x 10 IC

14 Merkins

Multipe Thangs:

Mosey over to the woods to find the blocks.  Two rounds of the following exercises with the blocks.

10 Merkins each side (only right hand on the block then only left hand on the block)

20 Overhead presses

30 Curls

40 Chest Presses laying on the ground

Rinse and repeat

Mosey over to the lagoon bank behind SC Executive Park.  Find a spot at the top of the hill.

11’s with V-ups and Plank Jacks.  V-ups at the top of the bank, plank jacks at the bottom.  Bear Crawl up and down.

To the front of the building and find a spot on the wall.  5 rounds of the following:

20 Step-ups (10 each leg) and 20 Dips

1 Mile mosey around Town Centre with 5 stops.  20 Squats and 20 Mtn Climbers at each stop.

Hustle back to the SF.


Dirty Dogs x 10 IC (each leg)

American Hammers x 20 IC

Flutters x 50 IC

20 Merkins OMC




Announcements: Cookies new job and move up to Rhode Island…..good luck my friend.  2 yr anniversary of the Yacht Club.  Convergence at Coligny Beach May 25th.

Prayer: Squid’s dad’s upcoming surgery, Schnitzel family prayers, Unspoken

Spaulding shared this quote:

As the baseball season just started I was reminded of this from an old Yankee manager.  Professional baseball player and coach, Don Zimmer dedicated 65 years to the sport. The wisdom he left behind implies that will power and dedication are just as important as ability. Again, alluding to the concept that success is formed in the mind before it is manifested in reality.

“What You Lack In Talent Can Be Made Up With Desire, Hustle And Giving 110% All The Time.” – Don Zimmer


-Brutus bestowed the F3 Jacket to Squid……photos were taken but you need to see the photo op at Squid’s house

-A lot of groaning when we headed to get the blocks.  However, PAX we relived when we did not travel with the blocks

-Brutus brought some wiffle balls and bat.  He’s convinced on Saturday workout playing wiffle ball.

-At coffee, it didn’t take long for Schnitzel to ask Cookies for hotels rooms (3) up in Providence.

Until next time ~Spaulding

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