10.15.19 @ The Yacht Club
PAX: Hardhat, Hermanos, Lamont, Spicoli (Respect), Trampstamp, Winestein, Singlet, NeNe, Bartman (Respect), Subprime, Spaghetti-O, Spaulding, Mandles (From Atlanta), Chumbucket – QIC
Conditions: 73, Perfectly humid
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.
SSH x 25 IC
Hillbillies x 20 IC
TTT x 10
Arm Circles x 15 IC (forward)
Arm Circles x 10 IC (back)
Mosey long way to get blocks
2 Sets of 11’s with Blocks
Group Splits 7/7
Station 1 @ Playground:
11’s with Pullups and Upright Rows with Blocks
Station 2 @ Bike Rack next to pavilion:
11’s with reclined pullups and deadlifts with Blocks
When the groups are finished they switch to other station (bringing their blocks)
Once both groups are done, meet back at the fountain
Block curls x 50 in cadence
Through the Tunnel x 15
Block Curls x 50 in cadence
Hello Dolly x 25 4 Count, IC
Dirty Dogs x 20 4 count each leg
American Hammers x 25 4 Count
Flutters x 50 IC
Announcements: Sign up for the P200. Upcoming races: Buffalo Run Decemeber 15th, Daufuskie Island Half/Marathon/Ultra January 15th. NeNe is heading up a 1st Tee whole sponsorship for $150. Send him $10 via Venmo if you want to help @Tripp-Nixon (not @NeNe, that goes for something completely different).
Moleskin: Lots of mumblechatter(something about having to carry the blocks between stations). NeNe is always around to help with your deadlift and Upright Row form.
Its always a pleasure to lead this group of men.