June 25th, 2019 By The Farm

11 men decided that since this was the first official workout of the summer at Davis Lake, it was time to get our bodies pool ready…correction – YHC decides this and the other 10 men followed my lead. It went down like this.

Warm-o-rama

Three mile pre-run with @2Step (fat burning pace so the muscles will show).

The rest of the group trickled in…

SSH x 15 IC
Air Squats x 10 IC
IST x 15 IC
Air Squats x 8 IC
Windmills x 15 IC
Air Squats x 6 IC
CP x 15 IC
Air Squats x 4 IC
MC x 15 IC
Air Squats x 2 IC

Cannot forget the legs/glute muscles…they are the largest muscle group in the body!

Mosey around the clubhouse (fat burning)

The Thang (grab jugs from YHC’s car)

LBC x 10 IC
Shoulder Presses x 10 IC
LBC x 10 IC
Shoulder Presses x 8 IC
LBC x 10 IC
Shoulder Presses x 6 IC
LBC x 10 IC
Shoulder Presses x 4 IC
LBC x 10 IC
Shoulder Presses x 2 IC

Ladies love upper abs and broad shoulders, right?

Mosey around the clubhouse (fat burning)

Low Flutter x 10 IC
Merkins x 10 IC
Low Flutter x 10 IC
Merkins x 8 IC
Low Flutter x 10 IC
Merkins x 6 IC
Low Flutter x 10 IC
Merkins x 4 IC
Low Flutter x 10 IC
Merkins x 2 IC

Ladies also love lower abs and strong chests..

Mosey around the clubhouse (fat burning)

Burpees x 5
Curls x 10 IC
Burpees x 5
Curls x 8 IC
Burpees x 5
Curls x 6 IC
Burpees x 5
Curls x 4 IC
Burpees x 5
Curls x 2 IC

Don’t forget those biceps and triceps…with burpees to hit all of the in between muscles (full body).

5 more burpees for the fly by

MARY (did I mention that ladies love abs?)

Moleskin:

It was great seeing so many guys post this morning. I’ve mentioned it to a few of you, but with marathon training ramping up, it’s been harder to figure out how to make everything work with my schedule but I do miss you guys and hope to see you more in the coming weeks! I am more focused than ever on my goals this year but I haven’t forgotten what got me to this point to even be able to set such goals. I hope to continue to help each one of you accomplish what you set out to achieve as well. Let me know how I can do that and we will get it done!

Announcements

SUNFLOWER IS CLOSED THIS MONTH!
Also, Charlotte Marathon weekend is 11/16/19. You do NOT have to run the marathon to participate. There’s a 5k, half, marathon relay, and kids fun run. Come out to participate and support your brothers!

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