Two yellow birds!

07.23.19 @ The Yacht Club

PAX:  Hard Hat, Radar, Schnitzel, Minivan, Brutus, Squid, Spaghetti O, Nae Nae, Bartman, Canary(Lake Norman), Big Bird(Kentucky), Spaulding-QIC

Conditions:  81 degrees, still and a lot of 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.


SSH x 20 IC

TTT x 10 IC

Seal Jacks x 20 IC

Air Circles x 10 IC (forward and back)

Raise the Roof x 10 IC

Late arrival – 10 Burpees OYO

Hill Billies x 10 IC

Indian Run around Town Centre

Partner up back at the field

Wheelbarrow across the field, bear crawl back.  Switch it up

Wheelbarrow across the field, crab walk back


Stay with your partner and grab a bike tube and head to the wall/fountain.  Each partner performs the exercises then a resistance run down Main Street to the 4-way stop.  Switch it up and run back.

5 Box Jumps, 10 Derkins, 20 Step ups (10 each leg), 30 Dips, 40 Squats

Rinse and repeat with a resistance run each time.  Everyone got 4 rounds in

Mosey around the park


Dirty Dogs x 10 IC (each leg)

American Hammers x 20 IC

Flutters x 40 IC….thanks Spaghetti O




Prayer: Brutus friends loss of his Dad (Hydrate guys), Squid’s son William, Big Birds mother in law and the Esquivel family on HHI.


-Brutus was early two days in a row….what’s up with that

-Great to see Squid back in the gloom…..we missed you brother

-Nae Nae is a thoroughbred on the resistance run.

-Schnitzel was very talkative on the Indian Run….need to pick up the pace!

-Minivan liked the last mosey to get his heart rate down.

-Welcome Canary and Big Bird…..enjoy your vaca.

Until next time ~Spaulding

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