Veteran’s workout

Veteran’s workout

9 PAX made it to the Matrix on a cold November morning. Disclaimer given and mosey around the lower parking lot to capture a few stragglers. Then mosey to track and circle up for COP.

SSH, IW, Low Slow Squat, Mt. Climber, Cotton Picker

On the track, four corners where we run the track and do called exercises at each corner incrementing from 5, 10, 15, to 20 reps.
Lap 1 – Merkins
Lap 2 – Jump Squats
Lap 3 – Carolina Dry Docks
Lap 4 – WW2 Sit ups

Mosey to wall for people’s chair with arm raises and then lunge walk out

Mosey to rock pile, grab a rock, Partner up, Line up
One person runs the length of the field while the other does called rock exercises

1 Curls
2 Squats
3 Tricep
4 Press
5 Lunges

Return the rock and mosey to the playground for a circuit of pull ups, squats, and dips.
Return to parking lot for 5 minutes of Mary.

Announcements
– Speed for Need is done for the year, make sure to get any races for 2019 to Gypsy – we need to coordinate so we don’t have Vagabond, Great Wolf Lodge, and SPN on the same day.
– Christmas party 12/1 – https://f3southcharlotte.com/2018/11/03/area-51-christmas-party-pre-blast/
– WAMRAP – On Wednesdays at Waverly – see McGee

Thanks to all our veterans and thanks for the opportunity to lead.