20 pax came out into the gloom this morning for a Scooper led PT test, followed by four laps on Dufresne’s way. There were plenty of exercises to work both the upper and lower body, during the run. The pax did a great job encouraging everyone to do what they can.
Conditions: clear skies, low ground fog, 55 degrees
BOM
COP
SIDE STRADDLE HOPS x 20
TTT x 20
MOUNTAIN CLIMBERS x 20
IMPERIAL WALKERS x 20
counted off 1s and 2s
1s turn right 2s turn left and partner up
PT TEST
MERKINS AMRAP x 2:00
flapjack
BBSU AMRAP x 2:00
flapjack
Mosey to the brick pile and collect two bricks per pax
Mosey to start of the Green Mile Bridge (YHC named this after realizing how long it was during the lunge phase of the workout)
15 shoulder presses
15 curls for the girls
15 tricep extensions
Lunge across the Green Mile Bridge
25 Squats
Run to top of hill
15 Carolina Dry Docks
15 LBCs
Run back to start
Rinse and Repeat x 4
Count O Rama
Name O Rama
Merkin/BBSU numbers
While waiting on six
Shoulder presses x 25
Curls for the girls x 25
Tricep extensions x 25
Rinse and repeat x 3
Announcements
BOM
Announcements: Lexington marathon/ half-marathon in December
Go Ruck November 21
Stride MWF 5:30 Monday RBHS Wed/Fri behind magistrates office downtown