07.04.20 at TYC
PAX: Minivan, Ambien, Chumbucket, Schnitzel, Radar, Snipe, Nae Nae, Spaghetti O, Hermanos, Sleeveless, Tender(Charleston), Bertha(Charlotte), Johanna(Atlanta), Turkey Leg(?), Spaulding-QIC
Conditions: 75 degrees with high humidity!
Disclaimer: W/O at your own risk, push yourself and the guy next to you. We are here to get a little sharper, stronger and faster today.
Pledge of Allegiance
Warmup: Windmillsx10, TTTx10, IW’sx10, AC’sx10, Raise the Roofx10, Copperhead Squats x10, SSH’sx10
Merkin Mile (1 mile loop with 5 stops of 20 Merkins at each stop)
Grab the blocks and head to the small field and circle up.
1 Squat-4 Curls, 2 Squats-8 Curls, 3 Squats-12 Curls……………10 Squats-40 Curls
Mosey around the park back to field for more block work
1 BBSU-4 Chest Presses, 2 BBSU-8 Chest Presses, 3 BBSU-12 Chest Presses…………10 BBSU-40 Chest Presses
Leave the blocks and head to the big field. Line up facing Poseidon
10 Groiners, Lunge walk across the field
10 Groiners, 20 V-ups, Lunge walk across the field
10 Groiners, 20 V-ups, 30 Plank Jacks, Lunge walk across the field
10 Groiners, 20 V-ups, 30 Plank Jacks, 40 Mtn Climbers, Lunge walk across the field
10 Groiners, 20 V-ups, 30 Plank Jacks, 40 Mtn Climbers, 50 LBC’s, Lunge walk across the field
Mosey back to the Flag.
Mary -Flutters x 50 (50 stairs on the American Flag) American Hammers x 13 (13 stripes on the flag)
2nd F Lunch on Wednesday at 12:30 at Java Burritto
For this great country on her birthday
-A lot of mumble chatter on the curls. Schnitzel wanted to go to 15:60.
-Minivan called me a four letter work after saying “Good Q”….not sure what he really meant.
-Tender tried to wake up Goose, but he wasn’t budging
-Snipe is getting stronger and stronger…..good push young man.
-That evening Schnitzel, Radar and company put a heck of a firework show on in Phall, even ignoring Security!
-So the flag was not at Spauldings or Schnitzels……Chumbucket forgot he had it (the young mind forgot)
-Good push guys! Happy Independence Day…stay safe
Until next time ~Spaulding