Filling in for Snake

11 PAX beat the fartsack this morning and choose to get better.

PAX:  UGA, Squirrel, Peaches, Napalm, Flying Tomato, Rafiki, Sparky, Beano, Aruba, Meat Sweats, and Waldorf (Q)

Warm Up

• Lap on Broad Street
• 10 IC Cotton Pickers
• 10 IC Windmills
• 10 IC Arm Circles and flapjack
• 30 IC SSH

The Thang

• Burpee: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.
• Squat: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.
• Merkin: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.
• American Hammers: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.
• Lunge: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.
• Mountain Climber: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.
• Freddy Mercury: perform for 30 seconds, followed by 10 seconds of rest. Completed three rounds before advancing to the next exercise.

Moved to the wall for:

• 10 step ups each leg OYO
• 10 IC LBDs
• 10 step ups each leg OYO (other side of the wall)
• 10 IC LBDs
• 10 one legged lifts each leg (OYO)
  • Flapjack
• 15 one legged lifts each leg (OYO)
  • Flapjack
• 15 Bulgarian split squat – each leg (OYO)
• (this is about the time Baby Vomit made a guest appearance)
• 10 IC Incline Merkins

Travel to the train station

• A lot of ab work here
  • American Hammers
  • Long Slow Flutter
  • The 100
  • More American Hammers
    • There was some commentary here about the number; “we should have gone to fifty…” so we started over and did 50 more

Travel back to the basketball court for 50 IC SSH and some stretching. 

Good work by all.

Announcements – Q source, Piranha workout tonight at Aberdeen lake, and Palmetto 200 coming up. 

Prayers for Snake’s family. 

Squirrel prayed us out.