Posted by Enos for Bones
Conditions: muggy, as usual
10 Pax post for YHC return to Q the Strut Brigade, this time for a little PT. Usually, YHC runs a few minutes behind schedule, but today, he arrived just in time for 1 minute of stretching prior to the disclaimer and opening prayer.
THE Thang:
Mosey to the concession stand and begin:
20 SSH IC
20 TTT IC
20 Over Head Claps IC aka Major Pains
20 Little Baby Arm Circles (forward /back)
20 Ray Charles IC
In Place at the Concession stand
1 minute merkins
1 minute squats
1 minute bbsu or crunches
1 mile run around the park
Rinse and repeat (except the run)
Rows, calf raises, dips, flutter kicks, incline or decline merkins x 20 plus 2 laps around the concession stand. R and R
Mosey to Fiji bars (pull-up bars)
2 rounds of 10 pull-ups and 10 merkins
Lumbee run (Indian run) back to the shovel flag.
Naked Moleskin
Tough workout, pax pushed thru as the men of strut always do!
Announcements
Need runners for BRR
HC’s for Lauren’s launch – Enos
Prayer requests
Lockbox’s friend with back problems
Sand Dollar’s friend w/ back pain/surgery
Bones’ family