Awesome morning at the Hollow today with the rain staying away. I had a pretty good one dialed up that was rain friendly so I just stuck with it. The 8 Pax that showed up today put in great work and as always at the Hollow, top notch mumble-chatter. Enjoyed it fellas.
One Minute Warning:
Disclaimer:
Prayer:
The weather: Humid, but no Rain
Warm up Mosey Lap and Circle up
SSH X 15 IC
Air Squats X 15 IC
Merkins X 15 IC
The Thang:
We did six Tabata Circuits as follows:
20 seconds on, 10 seconds rest for 8 rounds of each circuit.
Circuit 1: Cardio
Alternate SSH/Run in Place with Burpees for all 8 rounds
Circuit 2: Core
Alternate SSH/Run in Place with Mt. Climbers, Plank Jacks, Box Cutters, American Hammers
Circuit 3: Legs
Alternate SSH/Run in Place with Jack Squats, Bonnie Blairs, Air Squats.
Circuit 4: Chest/Shoulders
Alternate SSH/Run in Place with Merkins, Carolina Dry Docks, Hand Release Merkins, and Shoulder tap merkins
Circuit 5: Core Round 2
Alternate SSH/Run in Place with Mt. Climbers, In and outs, Peter Parkers, American Hammers
Circuit 6: Cardio Round 2
Alternate SSH/Run in Place with Burpees for all 8 rounds
Recover!
With 10 minutes to go, we moseyed to the block pile for
Curls, Shoulder Press, Plank Jacks, Merkins (15 Reps each IC) then 5 Blockees.
One mosey lap around the parking lot for good measure, and we are done.
Announcements:
- Stomp the Swamp 8/21
- Dads Camp 8/20-8/22 (Few Tickets left)
- 9/11 Memorial Run on 9/18
- Iron Pax (8/30) week 0
- Last day to donate to Navy Bean Brothers memorial-See Wild Hog
Prayer:
- Friends of Dangle (Rich Family)
- Friend of Dangle has cancer
- Kids and Teachers
- Situation in Afghanistan.