7 PAX gathered in the gloom for a last minute Q by YHC — later joined by Dufresne the wonder runner. The wienkeless workout did not fail to disappoint… wait… did I say that right? Anyway, here’s the thang…
Jog to Facility for COP
SSH 20 IC
IW 20 IC
TTT 20 IC
Flutter Kick 20 IC
Mountain Climber 20 IC
Overhead Arm Clap 20 IC
Circuit 1
5 Box Jumps
5 Decline Merkins
5 Rows
Lap around the islands
Rinse and repeat, increasing reps by 5 each time. (IE: 10 of each, then 15 of each, etc. Each time followed by a single lap)
AMRAP for 8 minutes
Recover
People’s chair 45 sec
100 calf raises on lower rail (use top rail for balance) #crowdpleaser
Calf stretch
People’s chair 60 sec
50 calf raises on lower rail
Calf stretch
Recover
Mosey to the rock pile and grab a beauty.
Carry overhead to the bottom of Heartbreak Ridge #2 (the hill behind the school).
Circuit 2
Sprint strait up the hill (at the short/steep area)
5 Merkins
Easy jog back down the path.
25 Rock Curls
Rinse and Repeat, increasing Merkin reps by 5 each time.
AMRAP for 8 minutes
Recover
Carry rocks overhead back to the rock pile.
Indian run back to the parking lot (2 full rotations)
Circle up in the dry stuff for ab work.
Hello Dolly 10 IC
Rosalita 10 IC
Hello Dolly 10 IC
Russian Twist 20 IC
Dying Cockroach (half-pace) 20 IC
Hold Six Inches (roughly 30 seconds)
COT
BOM
Moleskin: Great work, as always, by the Irmo 50+ club (plus LaMont the Youngling and Pebbles the Kid). Always a pleasure. #getbetterbebetter
Announcements: Fuel Challenge is underWEIGH but certainly still accepting pax. Email [email protected] to get in on the email chain.
Prayer: Stones had his stone blasted today. Please be in prayer that it was successful.