September 3, 2020 at The Yacht Club
Conditions: dark, humid, heat index = 92o at 0515 hrs.
Disclaimers: don’t get hurt, push yourself and each other.
Pax: Goose (respectx3), JV, Brutus, Bartman (respect), Ambien QIC.
5 min warmup:
10 AC (backward)
10 AC (forward)
Mosey around Shelter Cove loop toward bathroom, down past the stage, along the Broad Creek side of RiverWalk to Veteran’s Park (audible called, no garage!)
Round 1: 21s of V-ups and sumo squats between the two decks over the water on either side of Veterans Park
Deck 1: 19 V-ups, then run to
Deck 2: 2 Sumo squats
Rinse and repeat until down to 1 V-up and 20 Sumo squats
Mosey back to field in front of stage in Shelter Cove Towne Park.
Do Crowd Pleasers on one side of grass and mosey to the other side to complete 4x4s
(Crowd Pleaser = A Merkin followed by a Groiner, but done as a pyramid. Going from 1:1 (1 Merkin and 1 Groiner) to 4:4 (4 Merkins followed by 4 Groiners) and back down to 1:1. This is all in succession without stopping.)
Side 1: Crowd pleaser – do Merkins and groiners in equal amounts from 1:1 up to 4:4 and back down to 1:1
Side 2: 1 4×4
rinse and repeat until up to 3 4×4 .
Mosey to Flag.
51 quick flutter kicks
Announcements: JV’s 13th wedding anniversary is today: God Bless Katie.
Moleskin: Crowd Pleasers are not a crowd pleaser when done at the end of a workout. 4x4s are not much better.
Prayers: all travelers, Narco’s hip, COVID, politicians, quell the violence in our country.
Always a pleasure. Ambien, out.