November 9th, 2017 By liger

5 PAX posted for a beautiful 47 degree day.  We were lucky to have a little rain falling to cool us off for the beatdown.  The weather could not have been nicer!  Themed workout included a trip to the Gazebo (The Quack portion)  and the early NBA Season (The Shot portion)

WARMARAMA:

Pledge of Allegiance

Imperial Storm Trooper x20 IC

Side Saddle Hop x20 IC

Cotton Picker x15 IC

Windmill x15 IC

 

Mosey to the Gazebo.

5 Carolina Dry Docks.

Duck Walk up the path and back to gazebo

5 Jack Webb. Repeat Duck Walk.

10 Carolina Dry Docks. Duck Walk

10 Jack Webb. Duck Walk.

15 Carolina Dry Docks. Duck Walk

15 Jack Webb. Duck Walk

20 Carolina Dry Docks. Duck Walk

20 Jack Webb. Duck Walk.

 

Mosey to Tennis Courts

Wilt Chamberlin

100 LBC’s. Sprint to other side of the court

100 Squats. Sprint to other side of the court

100 Flutter Kicks (100 Per leg) Sprint to other side of the court.

100 Lunges (50 each leg) Sprint to other side of the court.

2 sets of Suicides.

 

Mosey back to Shovel Flag for Mary

Homer to Marge x5 IC

Rosalita x10 IC

Low Dolly x10 IC

Box Cutter x 10 IC

Recover. Recover.

• Wilt Chamberlin workout to honor the early NBA season and the 100 points scored by Wilt
• Pond and Duck themed workouts by the gazebo to change up the location a little.  Caution as the   dock is quite slippery when wet.

 

Announcements

Red Fridays are now in Harrisburg at Hickory Ridge High School

Support those running this weekend.

Bells tentative unless group discuses on Slack.

 

 

Davis Lake

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