• When: 10/20/15
  • QIC: Reefer
  • The PAX: Water Boy, Hot Tub, Big Sky, Demo, Spidey, Ditto, Slowpitch, Nomad, Ditchwitch, Miter Box, Purple Pony, Valdez, Tweetsie, Reefer.


Tabatta and AMRAP

14 Pax came out to enjoy a taste of winter on the first real “Cold” day.

Conditions:  38 degrees and comfortable (We warmed up real quick)

Standard Disclaimer…..

Slow Mosey over to the school car rider line.  On the way do a series of High Knee’s, Butt Kicks, and reverse run.

COP:

SSH x 20 IC

Merkins x 15 IC

LBC’s x 20 IC

Flutter Kicks x 20 IC

Bent over Fly x 20 IC

Freedom Twist x 20 IC

Dying Cockroach x 15 each leg OYO

Mosey to Traffic Circle:

Count off by 4’s.  Split into 4 groups.  Make 4 corner’s out of a circle.  Each group head to a corner.

AMRAP x 1 minute set exercises at each corner.  Sprint to next corner after Q calls Halt. Continue 4 corner rotation until back at starting point. (5) Burpees, (5) Big Boy’s, (5) Squats

Gather groups in parking lot:

15 Yard Rectangle w/ 3 parking spaces. Stay in Groups.

AMRAP x 1 minute set exercises at each corner of the 15 Yard Rectangle.  Crab Walk to each corner after Q calls Halt.  Continue 4 corner rotation until back at starting point.  (5) Merkins, (5) C-LBC’s, (5) Jump Squats

Mosey to Center Grassy Area:

Tabatta:  Burpee’s x 20 Seconds then Rest for 10 seconds (8x total)

Mosey to covered area:

In Groups Sprint approx. 60-70 yards.  Air press while waiting on groups to finish.  x 2

Mosey to Grassy Area:

Tabatta:  CLB’s x 20 Seconds the Rest for 10 seconds (8x total)

Mosey to Wall of Rec Center:

People’s Chair x 60 Seconds

Move to curb of Parking Lot:  Decline Merkins x 15 OYO

People’s Chair x 45 Seconds

Move to curb of Parking Lot:  30 Calf Raises

People’s Chair x 30 Seconds

Move to Curb of Parking Lot:  15 Iron Cross

Timed out….

Great push by all.  Need to make effort to contact our fellow Sawmill men who we have missed over the last few weeks.  Schedules have been difficult but it’s time to get back on a regular schedule.

Announcements:

Blythewood HDHH (Hump Day Happy Hour):

1st. Wednesday of the Month @ 5:30 until.  Starting in November (Location TBD)  (Gold Bond has the HDHH-Q)

Prowl/Chisel:

Monday Lake Carolina 5:15

Wednesday:  Food Lion in Blythewood 5:15 (Cobblestone)

Friday:  Lake Carolina 5:15

Fall Mud Run:  Get Beverages to Reefer by Thursday 10/22.

 

 

 

 

 

 

 

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