Conditions: Cold, Clear, and Still
11 Pax endured the cold conditions this morning to get some work in. As YHC types, his hands are slowly getting back to normal (borderline frostbite).
#Thang
Warm-up lap around the parking lot
SSH x 25 IC
LBAC – forwards and backwards x 15 IC
Overhead Press x 15 IC
Carolina Dry Docks x 15 OYO
Merkins x 15 OYO
Wide-Arm Merkins x 15 OYO
Diamond Merkins x 15 OYO
BB Sit-ups x 15 OYO
LBCs x 15 OYO
Flutter Kicks x 15 IC
Squats x 15 IC
Lunges x 15 each leg OYO
Calf Raises x 15 OYO
Lap around the parking lot
Rinse and Repeat the above circuit with 10 reps per exercise
Mosey to Citadel Park with Pain Stations along the way
Converse and Furman:
BB Sit-ups x 15 OYO
LBCs x 15 OYO
Flutter Kicks x 15 IC
In park:
Abs circuit above
Partner up for partner work – 100 total reps, split between partners
Merkins w/ plank between sets
Squats w/ air-chair between sets
LBCs w/ 6-inches between sets
Mosey back to COT w/ pain stations along the way
Clemson and Converse:
Abs circuit above
Mosey back to COT
Announcements:
Lots of races going on and coming up in the next couple of weeks.
Dealer’s Choice at #SwampFox Tuesday 1/26/16
Strom on the #Scramble Q tomorrow morning (6, 4 and 3 mile route options)
#BOM – Nelly