All of Shelter Cove

09.18.21 at the Yacht Club

PAX: JV, Minivan, Hard Hat, Schnitzel, Ambien, Brutus, Nae Nae, Wham, Little Sweet (DR), Narco, Earhart, Spaulding-QIC

Conditions:  74 degrees and still humid

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:  SSHx25, Squatsx10, IW’sx10, TTTx10, Windmillsx10

Thang – 5k route around Shelter Cove

1st stop – 5 Burpees

2nd stop – 5 Burpees, 10 Merkins

3rd stop – 5 Burpees, 10 Merkins, 15 Carolina Dry Docks

4th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s

5th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 American Hammers

6th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 American Hammers, 30 Plank Jacks

7th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 Amer. Hammers, 30 PJ’s, 35 Squats

8th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 American Hammers, 30 Plank Jacks,

9th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s, 25 American Hammers

10th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks, 20 LBC’s

11th stop – 5 burpees, 10 Merkins, 15 Carolina Dry Docks,

12th stop – 5 burpees, 10 Merkins

13th stop – 5 burpees

Mary  

Done

Announcements: 

Thanksgiving Day Turtle Trot in PD.  pdpoa.run

Second F – Thursday, September 30 Happy Hour at Top Dawg

Prayer: 

Moleskin:

-Good to have Narco back in the Gloom

-Nae Nae knocked out his own workout.  Good luck with surgery

Until next time ~Spaulding

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