August 31st, 2017 By Deuce

It was coupon day at the Gunnery, so YHC brought out a few random items for five East Charlotte faithful to play with. “I pick things up and put them down.” -Genius Mesomorph

Warmup

Pick up coupons and run around the parking lot to the playground.

• SSH x20
• Imperial Walker x20
• Windmill x10

The Thang

Station work:

• S1: Pull Ups.
• S2: Kettle Bell Curls.
• S3: Tree Trunk Air Squat.
• S4: Ruck Sack Overhead Press.
• S5: Step Ups.
• S6: Sledgehammer Pound.
• S7: Dips.
• S8: Run around the parking lot. Runner is the timer for the group.

Mosey back to the cars to return the coupons, then COP in the parking lot.

Extended Mary

• LBC x40.
• The Squirm x20.
• Russian Twist x15.
• Low Flutter x15.
• Dolly x15.
• Homer-to-Marge.
• Rosalita x15.
• J-Lo x15.
• Elbow Plank.
• Windshield Wiper.
• Elbow Plank with opposite arm and leg lifts.
• Merkin x10.
• Windshield Wiper.
• Crunchy Frog x10.
• Pretzel Crunch x15. Repeato other side.
• Pretzel Oblique Crunch x15. Repeato other side.
• The W x20.
• 20 WWII Sit Ups OYO.

Moleskine

1. Great work out there, guys!  We each got at least one turn at each station and two turns at running.  I felt like we have been neglecting the ab work lately, so I thought we’d do some extra today.
2. Baby Face is arranging some guest Qs at the Gunnery in the coming weeks, so try to come out if you can.  It should be interesting.
3. Supernumerary Happy Hour tonight at Char Bar 7 in Mint Hill.  Pints pour at 1830hrs.
4. Next up: Red Friday at Mint Hill Veterans Memorial Park, 0530hrs.  Othello will be at the helm.

Peace,

Deuce

The Gunnery

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