November 15, 2018 @ The Yacht Club
8 PAX braved the cold and rain……4 more than the Buck!
For those of you that posted that first three days of the week….Monday was core, Tuesday was a mixed bag and Wednesday was all upper body. Today is leg day.
PAX: Spaghetti O, Narco, Spicoli, Chumbucket, Brutus, Ambien, Nae Nae, Spaulding (QIC)
Conditions: A little chilly with some rain
Disclaimer: W/O at your own risk, push yourself and the guy next to you. We are here to get a little sharper and stronger today.
TTT x 15 IC
Tempo Squats x 20
Imperial Walkers x 20 IC
Indian Run – let’s get out of the rain and head to the garage
Plank Jacks (PJ), Imperial Walkers (IW), Squats (S) – perform all three at each level of the garage going up and coming down. Fast mosey up and down each level.
13’s 1st level, 12’s 2nd level, 11’s 3rd level, 10’s 4th level, 9’s 3rd level, 8’s 2nd level, 7’s 1st level, 6’s 2nd level……..1’s 1st level. 13 more of each (104 total of each)
Run up all 4 flights of stairs. Mosey down the garage, bear crawling at each ramp going down.
Indian Run to the pavilion
Lt’ Dans – Squats and Lunges. 1-4, 2-8, 3-12……8-32
Dirty Dogs x 20 IC each leg
American Hammer’s x 25 IC
Flutters x 25 IC
Mosey to the SF the long way around Kroger.
-P200 meeting for the Yacht Club – Monday, 5:30 at Giuseppi’s
-JV is going to have to up his Merkin game. 210 on Wednesday doesn’t touch 330 by Judge Judy and company.
Until next time ~Spaulding