Two yellow birds!

07.23.19 @ The Yacht Club

PAX:  Hard Hat, Radar, Schnitzel, Minivan, Brutus, Squid, Spaghetti O, Nae Nae, Bartman, Canary(Lake Norman), Big Bird(Kentucky), Spaulding-QIC

Conditions:  81 degrees, still and a lot of humidity

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.

Warmup:

SSH x 20 IC

TTT x 10 IC

Seal Jacks x 20 IC

Air Circles x 10 IC (forward and back)

Raise the Roof x 10 IC

Late arrival – 10 Burpees OYO

Hill Billies x 10 IC

Indian Run around Town Centre

Partner up back at the field

Wheelbarrow across the field, bear crawl back.  Switch it up

Wheelbarrow across the field, crab walk back

Thang:

Stay with your partner and grab a bike tube and head to the wall/fountain.  Each partner performs the exercises then a resistance run down Main Street to the 4-way stop.  Switch it up and run back.

5 Box Jumps, 10 Derkins, 20 Step ups (10 each leg), 30 Dips, 40 Squats

Rinse and repeat with a resistance run each time.  Everyone got 4 rounds in

Mosey around the park

Mary 

Dirty Dogs x 10 IC (each leg)

American Hammers x 20 IC

Flutters x 40 IC….thanks Spaghetti O

Done

COR, NOR

Announcements

Prayer: Brutus friends loss of his Dad (Hydrate guys), Squid’s son William, Big Birds mother in law and the Esquivel family on HHI.

Moleskin:

-Brutus was early two days in a row….what’s up with that

-Great to see Squid back in the gloom…..we missed you brother

-Nae Nae is a thoroughbred on the resistance run.

-Schnitzel was very talkative on the Indian Run….need to pick up the pace!

-Minivan liked the last mosey to get his heart rate down.

-Welcome Canary and Big Bird…..enjoy your vaca.

Until next time ~Spaulding

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