Core Principle #3

11.6.21 @ The Yacht Club

PAX:  Spaulding(Q), MiniVan(Q), Nae Nae(Q) Ambien(Q)

Conditions:  Mid 40’s dark, breezy, wet, damp  

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:  TTTx10IC, ACFx10IC, ACBx10IC

Thang: (Split the morning into 4×15 minute Qs)

MiniVan Q

  • 20 step ups each leg run – small circle
  • 20 box jumps low height wall – run small circle
  • 10 box jumps middle height wall – run small circle
  • 5 box jumps high height wall – run small circle
  • 20 box jumps low height wall – run small circle
  • Mosey to front of Krogers
  • 1 minute curb dance rest for 30s 1 minute curb dance
  • Mosey to garage

Spaulding Q

  • Mosey to 2nd level long ramp
  • 11’s on ramp
    • Hand release merkins at low end – bear crawl to top
    • V-ups at top end and lunge walk to lower end

Ambien Q

  • Mosey to lower corner of garage
    • 10 burpees
    •  25 BBS
    • Short run – around first floor gate of garage and back
    • 25 Carolina Dry Docks
    • 25 squats
    • Long run – up garage to 2nd floor and back
    •  25 merkins
    •  25 lunges
    • Rinse and repeat

Nae Nae Q

  • Mosey to 1st long Ramp in garage
    • Side lunge up ramp/ side lunge down ramp
    • Change sides side lunge up ramp/ side lung down ramp
    • Mosey to corner of garage TTTx10IC
  • Mosey to SF – Take cover under Poseidon patio

Mary: No                                                                                                                                                                    Done! Announcements: Buffalo Run / PDPOA Thanksgiving Day Run / Happy hour at Up the Creek 11/18/21           Prayer: For all the missing PAX to return                                                                                                                                                            Moleskin: No Q signed up for Saturday so we quickly decided to do ¼ Q’s .  4 Men not afraid of the weather encouraged each other through 60 minutes of work.  If Ambien can make the drive in on a Saturday, where are all the local PAX?  Nae Nae is quickly regaining his strength.  Apparently the Low Country speaker series was “interesting” this week.  Coffeteria was moved to Harolds.  ¾ respect in the COT.  

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