A Lonely 3 Aboard The Yacht Club

When: 09/5/17

QIC: Chum Bucket

The PAX: JV, Smog, Chum Bucket (QIC)

Conditions: 80 degrees with 81% humidity

Disclaimer: I am not a trained professional, workout at your own risk. Push Yourself and the man next to you. Modify exercise as needed.

 

Warm-up:

-SSH x 25

-Through the Tunnel x 15

-Arm Circles x 15fw/15rev

-4 count Merkins IC x 10

-Mosey around track

-Pull-ups @ Playground AMRAP

-Mosey to Stage

 

The Thang:

-Box Jumps IC x 20

-Happy Jacks (SSH IC x 5(4-count), then 2 Jump Squats) – REPEAT 4 Times

-Backpedal length of field, Sprint Back

-Box Jumps IC x 20

-ATM’s (While staying in High Plank – 15 Alternating Shoulder Taps IC(4 Count), 10 Tempo Merkins, 10 Fast Merkins

-Karaoke to opposite end of field, Sprint Back

-Box Jumps IC x 20

-Happy Jacks (SSH IC x 5(4-count), then 2 Jump Squats) – REPEAT 4 Times

-Karaoke to opposite end of field, Sprint Back

-Box Jumps IC x 20

-ATM’s (While staying in High Plank – 15 Alternating Shoulder Taps IC(4 Count), 10 Tempo Merkins, 10 Fast Merkins

-Lung Walk to opposite end of field, Sprint back

-Box Jumps IC x 20

-Happy Jacks (SSH IC x 5(4-count), then 2 Jump Squats) – REPEAT 4 Times

-Sprint back to AO

 

Mary: (an extended Oblique session)

-Oblique Crunches from low side plank 20(4 count) each side

-Up & Down Hip Tap Starting from a High Plank, Down to Low Plank, Touch Each Hip, then back up to High Plank x 10

-Nolan Ryan x10 each Arm

-Cross Crunch x 20(4 Count)

-Low Side Plank Hip Tap 10(4 count) Each Hip

-Flutters x 30

-Hello Dolly x 25

-Superman/Spiderman/Ironman

-Hold Plank for 1minute

Done!

Thanks to JV and Smog for making the push and resisting the fartsack on this muggy morning. Encourage your friends on the island to come out. We always need more PAX for the Yacht Club!

Continued prayers for those down and Houston and those in the path of Irma. And prayers for our service members coming home battling depression and suicide.

Keep coming out and pushing yourself and the man next to you! And harrass the Fartsackers!

Chum Bucket Out!

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