Safe travels Hardhat!


PAX:  JV, Minivan, Chumbucket, Ambien, Goose, Schnitzel, Radar, Wienstein, Spicoli, Beaufort(Raleigh), Ups(??), Fleetwood(Atlanta), Waffle House(Knoxville), Spaulding-Q

Conditions:  68….with a little breeze

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

Warmup:  Windmillsx15, SSHx25, TTTx10, AC’sx10, Raise the Roofx10, Copperhead Squatsx10

Merkin Mile – take the long loop around Town Centre for 5 stops of 20 merkins


Back to field, line up facing Poseidon – bear crawl across the field, crab walk back

11’s with 8 Count Body Builders and BBSU’s

Over to the Picnic tables for something new “Coyote Ugly’s”

Partner up and get in wheel barrow position in front of picnic bench.  One merkin on the ground, hands up to the bench, one merkin, hands up to the table top one merkin and then back down.

Rinse and repeat

To the wall for 10 Box Jumps, 20 Derkins, 30 Step-ups, 40 Dips

Hot lap the long way around the park back to the flag

Mary – Crunchy Frogsx15, Fluttersx25, AH’sx15, Hello Dolliesx10



Prayer: Safe travels for Hardhat and his family.  Summer camping trip up the East Coast.  Keep them in you thoughts for a safe trip


-Spicoli “Hey Spaulding, slow down” Q adrenaline got me

-Good to see Waffle House and Fleetwood back on the island for another summer vaca!

-Everyone was confused with Coyote Ugly’s….keep this one in my back pocket

-Not to self (and JV) nobody else can crab walk.

-Good push guys!

Until next time ~Spaulding

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