- When: 09/25/2015
- QIC: Charlie Brown
- Pax: Charlie Brown (RESPECT), Cousin IT, Gamecock (RESPECT), Popeye, Red Shirt, Shrimp (RESPECT), Sparks (RESPECT)
YHC arrived at Boyd Lee with a nice steady rain coming down and Redshirt was anxiously awaiting in his car. A few others began to arrive and we circled up. Obviously some of the regulars are scared of Chuck on Fridays or they are just weak fartsackers. I am certain it is the latter. Our Pax of 6 took off, soon to be joined by the flash of Sparks who missed the start.
THE THANG
Run to Mount Mellow Johnny.
Step Ups or Jump Up timed 1 minute
Balls to the wall 1 minute
Mosey to softball field for Super 4 corners
1- 25 mountain climbers OYO
2-50 Merkins OYO
3- 75 squats OYO
4- 25 Plank Jacks
Hold plank for six
Mosey to Umbrella and partner up
Partner 2 moves to fitness area and 1 stays at umbrella.
1 runs to fitness area while 2 does lunges each leg. Tag and 2 runs down and back while 1 does lunges.
Tag and repeat with Irkins and Copperhead Squats
Line up single file and Indian Run to next section and do 25 Burpees total with your partner. When finished , run as team to Bo Thompson bridge. Hold algore for six
3rd plank lunges on bridges IC .
Run at your best pace to picnic shelter
Hold Plank on top of table until Chuck gives the signal
Irkins 1 minute timed
One leg squat 1 minute timed R leg
Dips 1 minute timed
One leg squat 1 minute time L leg
Run clockwise around shelter and return
Step Ups 1 minute r leg
Irkins 1 minute
Step ups 1 minute L leg
Derkins 1 minute
Run clockwise around shelter and return.
Super Step Ups 1:30 your choice
Mosey to peak of Mount Boyd lee
Lt. Dans One lunge( each leg) to 4 squats increasing until you get to No Parking sign and then run at best pace to shovel flags.
COT/BOM
Really good group this morning for a rainy Friday. Watch twitter for announcement about the Sunday event. May reschedule due to weather. Sunday Shakeup workout will probably be suspended for a while.
YHC closed us out in prayer.