• When: 2021-05-04
  • QIC: Bellhop
  • The PAX: Hokie Pokey, Clarice, Slate, EZ, Smithers, Day Late, Hairnet, Lemon, Squirrel, Neckbrace, Bellhop


Goat: Tuesday, May 4, 2021

11 pax (1 runner and 10 for the workout) gathered this morning for a Bellhop-led workout.

Conditions: Low 60s, damp from yesterday’s rain, but clear.

COP:

SSH (IC) x 15

Merkins (IC) x 10

SSH (IC) x 10

The Thang:

Mosey to the block pile, each pax grab a block and await instruction.

10 pax are here for the workout, split up into 2 groups of five. First group of five head up the parking lot about 100+ yards with their blocks. The second group stays put near the pull up bars.

The plan is to do 40-80 reps of a particular exercise, reps vary by exercise called. Reps broken down into 4 sets. Some exercises are with block, some aren’t. Do a set with your group and then run to the other side of the parking lot where the other group was doing exercises and start the next set. Keep going back and forth until you complete your four sets. Leave your block during the run from station to the other.

For each group of exercises where you are doing 4 sets, you are running 4 lengths of the parking lot in total. So, you are getting good reps of exercises plus some running.

First exercise: Overheads x 20 x 4

Second exercise: Rows x 20 x 4

Third exercise: Big Boys x 15 x 4

The pax as a whole take a lap around the 200m portion of the Spring Hill High School parking lot for a little cool down/rest/fellowship. We are walking.

Fourth Exercise: SSH x 20 x 4

Fifth Exercise: Curls x 15 x 4

Sixth Exercise: Plankjacks x 15 x 4

Lap 2 of the 200 m portion of the parking lot.

Seventh Exercise: Thrusters: x 10 x 4

Eighth Exercise: Benches x 10 x 4

Put blocks up. Head back to the shovel flag.

Mary: Flutters x 10; Hello Dollies x 15

Recover/recover

Simple, not easy.

COT/Announcements/Prayer

Moleskin: “Life is either a daring adventure or nothing at all.” – Helen Keller. Pick your distance and double it. Make it happen. Life is too short to be complacent.

Leave a Comment

Your email address will not be published. Required fields are marked *

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.