16 PAX pitched for a good mix of full body bell workout and cardio.
Disclaimer
Warm up jog to rock and back…
COP
SSH X 10 IC
IW X 10 IC
PETER PARKER X 10 IC
PARKER PETER X 10 IC
10 SWINGS OYO
The Thang
Partner 1 Swings while partner 2 runs loop around church & Flapjack x 2
Partner 1 Tricep Extension while partner 2 runs loop around church & Flapjack
Partner 1 Curls while partner 2 runs loop around church & Flapjack
Partner 1 Lawnmower while partner 2 runs loop around church & Flapjack
Partner 1 Shoulder Press while partner 2 runs loop around church & Flapjack
Partner 1 Teabag Squats while partner 2 runs up stairs and back & Flapjack
Partner 1 Lounges while partner 2 runs up stairs and back & Flapjack
Partner 1 Deadlifts while partner 2 runs up stairs and back & Flapjack
Partner 1 Reverse Lounges Extension while partner 2 runs up stairs and back & Flapjack
Back to Launch…
Baby Plank and touch right elbow then wrist with right knee, then alternate x 15 IC
LBC X 20 IC
FREDDIE MERCURY X 15 IC
Announcements
- Christina Latini Memorial 8k and 2 mile walk – March 30th. In memory of our brother, Olive’s daughter. Sign up here.
- Get Your Rear In Gear 5k – March 30th. YHC is friends with Joe Miller, who has been diagnosed with Colon Cancer. Feel free to join team Miller Time if you’d like to support. Sign up here.
- Craft Beer Half Marathon and 5 miler – March 30th. A few pax plan to run this race (not win it, just run it). Feel free to sign up if you like running and/or craft beer or just want something to train for during the cold winter months. Sign up here.
- Around the Crown 10k – September 1st https://runsignup.com/Race/NC/Charlotte/AroundTheCrown10K
Moleskine
- We discovered Bulldogs new favorite plank is the baby plank
- Some mumble chatter out there between the huffing and puffing
- It was an honor to be with and lead the men of Skunk Works
- Thanks Dollywood for taking us out!
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