Pearls in 60 seconds

Date:  03/04/2020

QIC:  Buckeye

PAX:  Judge Judy, Gambit, Dabo, Swinney, Peanut, Cockaboose, Adidas, Big Spur, Swanson, Buckeye – QIC

10 PAX gathered around the SF for a mid-week pre Palmetto Bluff marathon/half marathon friendly WO.

Conditions:   60 degrees and dry, the calm before the storm

Disclaimer: YHC is not paid, trained, and lacks skill, you are exercising at your own risk.

Warm-up:

  • SSH x 25 IC
  • Copperhead Squat x 10 IC, for Swanson
  • Imperial Walker x 10 IC
  • ATMs x15 IC, x10 IC, x10 OYO
  • TTT x 10 IC
  • Seal Jack x 15 IC, for Stones…
  • Arm Circle F/B and Air Press x 10 IC
  • Mountain Climber x 10 IC
  • Rapid Fire SSH x 25 IC
  • TTT x 10 IC

Mosey the paved path and stop at the benches in the field for:

The THANG: Pearls on a String with focus on form/time:

At the benches in the field:

  • Burpees x 60 seconds OYO
  • Dips x 60 seconds OYO
  • World War II Sit-ups x 60 seconds OYO

PAX mosey over to a vacant site on Calhoun Street for:

  • 8-Count Body Builders x 60 seconds OYO
  • Big Boy Sit-ups x 60 seconds OYO
  • Jump Squats x 60 seconds OYO

PAX mosey the streets over to the Martin Family Park for:

  • Hand Release Merkins x 60 seconds for Judy
  • Superman hold x 60 seconds
  • Mountain Climbers x 60 seconds

PAX mosey across the street to the Shrimp Boat Park for:

PULL-UPs!

  • PAX form two lines at the “pull-up bar” and perform 1 pull-up and head to the back of the line, next time up PAX perform 2 pull-ups, up to 5 pull-ups and then back down to 1-pull-up.  Total pull-ups = 25.

Mosey back to the SF for:

1 MOM:

Flutterkicks for 60 seconds IC and DONE!

COT/BOM:

-All hamstrings were intact following the WO.  All should be good to go for the race this Sunday.

-Pre-Race P200 dinner is March 25 (Wednesday) at Oscar Frazier Park.  Swanson has the details.

-Sell signs and finish your P200 training and fundraising strong.

Buckeye Out

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