March 2nd, 2019 By Jeff Wedner

7 Showed up early to knock out an hour pre-run/pre-ruck. As the clock turned to 7am, it was time to let the fun begin. 13 PAX were given the disclaimer and we were off.

Mosey to tennis courts.

Warm-o-rama:

20 SSH IC

20 Hillbillies IC

20 Cotton Pickers IC

Arm Circles and Shoulder stretches ( a sign of things to come)

The Thang: Triple Suicides across tennis courts. 3 Rounds Total

Round 1 Exercises:

1. Merkins
2. Carolina Dry Docks
3. Shoulder tap Merkins

From starting line, run to opposite of first tennis court, do exercise 1 (5 reps). Back to Starting Line. Run to opposide side of 2nd tennis court, do exercise 1 & 2 (5 reps each). Back to Starting Line. Run to opposite side of 3rd tennis court, do exercises 1, 2 & 3 (5 reps each)

Repeat Sequence but do 10 reps of each exercise

Repeat Sequence with 15 reps of each exercise.

Partner Work: Merkins/Plank. One partner holds plank while other does 10 merkins, switch and repeat until both partners do 5 sets.

Round 2 Exercises: Because QIC was told leg muscles are important too!!

1. Squats
2. Lunges, each leg
3. Ski Jumps

Repeat Above sequence with new exercises.

Partner work: Squats/Al Gores. One partner holds Al Gore position while other does 20 Squats. Switch and Repeat until each does 5 sets.

Round 3 Exercises:

1. RBC’s
2. WW2’s
3. J-Lo’s

Repeat the Suicide sequence from pervious 2 rounds.

Partner Work: LBC’s/ Hold. One partner holds the crunch position while other does 30 LBC’s. Switch and repeat for 5 sets each

Mosey to picnic area. Using picnic tables- 20 dips, 20 step-ups each leg, 20 incline Merkins, 20 decline Merkins (per Guiness request).

Mary:

Low dollies 20 IC

Low Flutters 20 IC

Homer to Marge 10 IC

Squirm x 1 minute

Half Crunch x 1 minute

Plank x 1 minute

Recover, Recover

Prayer requests: Shooter will be the guest Preacher at Connect Church tomorrow (3/3- 930am and 11am), Guiness’ family for continued healing in their time of loss, Hop-Hunter’s M about to have surgery, Hop-Hunter and Talladega for safe travels running the Myrtle Beach Marathon, any unspoken.

Last Day for the food drive collection, reach out to Pharoah for details

Great Work Today, gents!

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