September 17th, 2016 By Triple Threat

Arriving 5 minutes late I found 9 guys completing merkins in cadence.

We then stretched so YHC could get warm as well. After a few minutes of stretching, we took off for a mosey. Turning left out of the parking lot of the pool house, going up to David Cox and making a right. We ran to Harris Cove and stopped for the following:

• Burpees x 5 OYO
• Merkins x 10 OYO
• Squats x 15 OYO
• Mountain Climbers x 20 OYO
• Indian Run in 2 teams to rock pond

The Thang –

Everyone picked a rock and we circled up. We then completed:

• Shoulder press x 20;  move 2 spots to the left in the circle
• Shoulder press x 15; move 2 spots to the left in the circle
• Shoulder press x 10;
• Curls x 15;  move 3 spots to the right in the circle
• Curls x 10;  move 4 spots to the right in the circle
• Curls x 5;  
• Tricep Extensions x 15;  move 2 spots to the left in the circle
• Tricep Extensions x 10;  move 3 spots to the left in the circle
• Tricep Extensions x 5;

We then started our indian run to the mall;

• Team competition of 10 tucks jumps and sprint to the other side to complete 5 squat thrusts and sprint back to original point. The losing team completes 5 burpees OYO. Team 1 lost the first round and won the last 2.
  • Great push by all!
• We all completed 3 rounds of 6 sprints.

Mary

• Mason Twists x 20 IC
• Low Flutter x 15 IC
• The W x 15 IC

Over Time: Run back to clubhouse from the mall (up the hill and to parking lot).

 

Davis Lake

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