Conditions:
3 pax survived Smokey’s first Q at Turning Point. The grass was much shorter this time than the last time I was at this AO. Mid 50’s and an awesome Halo around the moon.
The Thang:
BOM
Nice slow Mosey to the basketball court.
COP:
SSH x30 IC
Little Arm Circles x15 Forward and 15 Reverse IC
Through the Tunnel x25 IC
Imperial Walkers x25 IC
Merkins x25 IC
-Mosey to the Base of the Hill by the Gymnasium “Abs-O-Fire”
Big Boy Sit-ups x25 OYO
Dyeing Cockroach x25 OYO
Flutter Kicks x25 OYO
LBC/CLBC x25 OYO
-Mosey to Brickpile (2 bricks per person / 4 bricks for the Q)
Partner up at base of hill
Partner 1 Bear Crawl up and Crabwalk down RNR while partner 2 completes one lap on track carrying 4 bricks
Switch Partner 2 Bear Crawl up and Crabwalk down RNR while partner 1 completes one lap on track carrying 4 bricks
Partner 1 run up hill and do 5 Burpees at top / Run down and do 5 Burpees at bottom RNR while partner 2 completes one lap on track carrying 4 bricks
Switch Partner 2 run up hill and do 5 Burpees at top / Run down and do 5 Burpees at bottom RNR while partner 1 completes one lap on track carrying 4 bricks
Partner 1 Frog Jump up hill / Prisoner Lunge downhill RNR while partner 2 completes one lap on track carrying 4 bricks
Switch Partner 2 Frog Jump up hill / Prisoner Lunge downhill RNR while partner 1 completes one lap on track carrying 4 bricks
Return Bricks to Brick Pile
-Mosey to the Base of the Hill by the Gymnasium “Abs-O-Fire” Round Two
Big Boy Sit-ups x25 OYO
Dyeing Cockroach x25 OYO
Flutter Kicks x25 OYO
LBC/CLBC x25 OYO
-Mosey to parking Lot
Merkins x20 IC
Line up on wall for People’s Chair x60 seconds
COT and BOM
Moleskin:
Excellent work by the pax this morning. Even though it was a small number of pax, everybody worked hard and got their money’s worth. This was my first workout of any kind following the Savannah RNR Marathon. The muscles felt surprisingly good, but I made sure that I didn’t go wide open on the leg exercises, but got my money’s worth out of everything else. As a side note my allergies fared much better this time. No crazy skin or eye reactions.
Devotional time led by YHC from Duck Commander Devotional book. A New Life! Acts 2:36-39
Announcements:
-Sleigh Bell Trot and Stroll at Saluda Shoals the Monday Night and Tuesday Night of Thanksgiving week. Check ICRC.net for registration and details.
-Salsaritas 2nd F lunch on Friday.
-Chipotle downtown Columbia 2nd F lunch on Thursday.
-Zorba’s 3rd F Lunch on Friday.
-Check Twitter for other 2nd F and 3rd F opportunities.
Looks like a good one! Hate I missed it, Smokey. Still a bit under the weather. Will be back in the gloom very soon.