Conditions: Fall finally arrived for this morning’s Friday Iron Yard at Dreher. Clear and crisp. Depending on who you asked, it was somewhere between 49 and 54 degrees. Either way, conditions were great.
The Thang:
Warm Up —
- Jog around the Dreher driveway circle
- SSH x20
- Imperial walkers x20
- Windmills x20
- Arm Circles – x15 and x15
- Pike Sit-ups x10
- Curls x10
I. Set One —
- mosey to field next to Hollywood squares:
- 10 Napalms
- 10 Goblet Squats
- 10 Halos each direction
- 10 waiter press each side
Run to designated spot down field:
- 10 BBSUs
- 10 LBCs
- 10 Flutter kicks (double count)
- 10 Russian Twists (double count)
II. Set two —
Run back to bells:
- 10 Napalms
- 10 Goblet Squats
- 10 Halos each direction
- 10 waiter press each side
Run to designated spot down field:
- 10 BBSUs
- 10 LBCs
- 10 Flutter kicks (double count)
- 10 Russian Twists (double count)
III. Set three —
Back to bells
- 10 KB swings
- 10 single arm rows each side
- 10 curls
- 10 chest press
Run to designated spot down field
- 10 Merkins
- 10 Carolina Dry Docks
- 10 Squats
- 10 Monkey Humpers
IV. Set four —
- Repeat Set Three
V. Set Five — Back to the bells for . . . Fun around Hollywood squares:
- Duck walk around squares holding bell
- Step up x10 each leg
- Decline merkins (feet on squares) x10
- Dips x10
VI. Set Six —
- Repeat Set Five
MARY:
- Flutters x25 IC
- Freddie Mercury x20 IC
COT
Counterama, Namerama, Announcearama and the Ball Of Man
Announcements:
- F3 Columbia Anniversary Convergence tomorrow (10/20) – 7am at Dreher. Be there.