11 PAX from both Roost and Speedtrap converged this morning for some stadium and shoulder work that left all wanting more. A focus on merkins and shoulders was the goal-judging from the level of mumble-chatter, YHC thinks we accomplished that.
Conditions: 75deg with 77% humidity (Money Penny verified)
SSH x 15 IC
IW x 15 IC
TTT x 15 IC
Windmill x 15 IC
11’s with merkins and plank jacks
10 merkins/1 plank jack
9 merking/2 plank jacks
8/3…so on until 1/10
Move to Stadium for Ladder Work
Merkins x 15
Merkins x 15, BBSU x 15
Merkins x 15, BBSU x 15, Squats x 15
Merkins x 15, BBSU x 15, Squats x 15, Carolina Dry Docks x 15
Merkins x 15, BBSU x 15, Squats x 15, CDD x 15, Dips x 15
Rinse/Repeat-same format with 10 reps/exercise.
Move to football field:
starting at goal line-
lunge walk to 10yd line/bear crawl to 20….crab walk to the 30/bear crawl to 40…jog it out to the 50yd line…reverse lunge to the 40yd line/bear crawl to the 30…inch worm merkins to the 20/bear crawl to the 10…jog it out to the goal line. Line up for shoulder taps in cadence x 25…hold high plank…L arm up…R arm up…more shoulder taps in cadence x 25. Recover…jog back to shovel flag for Mary:
Freedom twists IC x 25
Flutter kick variation-FC x 25 IC…hold 90 deg then 45 deg, back to 90 for 10 count then more FC x 24 IC.
Planks: variety of high hold, low hold, R arm up, L arm up.
*All in, 180 merkins were done between 11’s and the stadium plus however many it took the PAX inch-worm 10 yds.
Prayer Requests: Carpool’s friend Mike, Rudy’s brother in law Doug, Toothpicks co worker.
Announcements: fill up the Q sheet . Also-Q’s responsibility to post a back blast. They’re entertaining reading and a good way to help other future Q’s plan a workout.