‘Tyrant-Free’ Workout – Fun for all ages!

DATE:  10 SEP 2022

WEATHER:  Clear, mid-70s, great morning to work out.

PAX:  Spaulding (R), Nae Nae, Radar, Brutus, Schnitzel (R), Clancy (QIC)

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.  Modify if you need to.

WARMUP:  Mosey to pavilion, 10 derkins, mosey back to flag, SSHx25, Imperial Walkersx25, Michael Phelps, full body stretch.

WORKOUT:

• Looping Pavilion to flag.  25 of each:
  • Derkins
  • Squat jumps
  • Lunges
  • Reverse rows on bike rack
  • BBS
  • Box jumps
  • LBCs
  • Step-ups
  • Flutters
  • Leg Lifts
  • Carolina Drydock
  • Merkins
  • More Derkins
  • Dips
  • Chair Salutations (2x45sec each)
  • Groucho
  • Speed Skaters
  • Mosey to playground, 25 pullups (5 sets of 5 with optional exercise between)
• Back to Flag:   One-minute final stretch.

Moleskin:

• Could have used a breeze.  Lots of Derkins.
• Coffeeteria was a pleasant indoor experience.

ANNOUNCEMENTS / PRAYERS / PRAISE:

• Remembering 9/11.
• 2nd F – Wednesday, September 14th at HH Brewery.
• 3rd F – Tuesday, September 13th at Java at 0755.
• Radar and his family – unspoken prayers He hears.
• Hoping the Ruckers were able to persevere and grow.
• SEP Q Sheet has openings – please volunteer or join us.