July 9th, 2016 By Chum

9 pax started their weekend on the right foot at The Vet. 9 pax sorely remember 3 holes of golf, F3 style.

WARMUP
Mixed mode Capri lap around the parking lot
Base running drills
high kick to first base
karaoke around 2nd to 3rd
high kick home
Lunge walk to 1st base
karaoke around 2nd to 3rd
Lunge walk home
High knees to 1st
infield drills around 2nd to 3rd
high knees to home
Circle up for Canned tuna
SSH x 20 IC
merkins x 10 oyo
IW x 10 IC
knuckle ups x 10 oyo
Hillbillies x 10 IC
knuckle ups x 10 oyo
WindMills x 10 IC
Mosey

THE MAIN THANG
YHC instructed the pax to collect a single travel size rock
1st Tee
Partner up
P1 run/jog to the chains & back
P2 Squat with both rocks
flapjack till 150 total squats
2nd Tee
Partner Derkins x 10 each partner
lunge walk uphill (w/rock) to chains
3rd Tee
Partner Wheelbarrow walk (sans rocks) to chains
flapjack partners as often as needed
jog/walk back to the Tee to fetch the rock.

Indian Run to Pull-up station

Partner Up
P1 does pull-ups or supine rows
P2 carries 1 rock at a time to chains
flapjack partners till 100 total pull-ups

Return Trip
Partner up for Catch Me if you can, with rocks to the creek (using 10 merkins for the chaser)
Dump Rocks

MARY
LBC x 20 IC
Left side crunch x 10 IC
right side crunch x 10 IC
Reclined pigeon (figure 4)
upright pigeon pose
Diamond pose
Down Dog pose
Rag Doll Pose
Shoulder rolls
Done

NMM

Today was a down & very dirty 50 minute “moderate” beatdown with 10 minutes of re-building at the end. YHC doesn’t think the pax saw this one coming but they all stayed and got their money’s worth without asking for a refund. Even tough Skins joined us for COT and Coffeeteria after riding the medically induced bench for today’s activities.

To all the men of Mint Hill, God Bless you and heal you as you sleep in your fartsacks tonight.

AMEN

The Vet

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