A 12 pack!

07.25.19 @ The Yacht Club

PAX:  Spaghetti O, Nae Nae, Bartman, JV, Go Daddy, Spicoli, Chumbucket, Ambien, Backdraft(Cleveland), Big Bird(Kentucky), Spaulding & Hardhat-QIC

Conditions:  71 degrees and a little humidity….great day for a run

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:

2 Burpees OYO

SSH x 10 IC

4 Burpees OYO

TTT x 10 IC

6 Burpees OYO

Seal Jacks x 10 IC

8 Burpees OYO

Air Circles x 10 IC (forward and back)

10 Burpees OYO

IW x 10 IC

Thang:

5k Mosey around Shelter Cove Harbour.  Each PAX has an opportunity to stop the run and call out an exercise.  20 count for each exercise.

Hardhat – the Merkin

Spaulding – SSH

Nae Nae – Squats

Backdraft – IW

Big Bird – Mtn Climbers

Bartman – American Hammers

Spaghetti O – Monkey Humpers

Go Daddy – Hand Flutters

Spicoli – Calf Raise

JV – Starburst

Chumbucket – Air Presses

Ambien – Plank Jacks

Mary (not much time)

Flutters x 35 IC

Done

COR, NOR

Announcements and Prayer

Moleskin:

-JV and Bartman had a sprint contest each leg…..not sure who one?

-Hardhat and I grabbed the Q last night after too many IPA’s….rookie mistake

-Spicoli loves to run…….not!

-Some how Go Daddy lost his car keys behind his wheel well……good thing JV has small arms!

Until next time ~Spaulding

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