No Place to Hide

No Place to Hide

3 dedicated Pax from Charlotte South gathered around the SF to get the weekend started off right with balmy conditions after a few frigid days.  Young Love was on IR due to a nasty cold so YHC took the helm for the whole hour.  Here’s how the workout went:

Jog around parking lot and circle up for COP

• SSH x 20 (IC)
• Squats x 20 (IC)
• IW x 20 (IC)
• Merkins x 20 (IC)
• Burpees x 10 OYO

Mosey to soccer field for Sprint Ladders

• Sprint to midfield, LBC x 5, sprint to endzone, LBC x 10, back to midfield, LBC x 15, back to start point, LBC x 20: Plank it up
• Rinse & repeat x 2 w/ Merkins & Jump Squats

Mosey to playground for some circuit work

• Circuit 1 – Pull-ups x 10, Dips x 20, Incline Merkins x 20, Plank it up
• Circuit 2 – Pull-ups x 10, Dips x 20, Decline Merkins x 20, Plank it up
• Circuit 3 – Pull-ups x 10, Dips x 20, CDD x 20

Head over to front of school for People’s Chair

• PC x 60 secs (w/ arms st out at 30 secs, arms over head at 45 secs)
• Lunge walk out to sidewalk
• PC x 60 secs (w/ 15 arm presses)
• Lunge walk to sidewalk

Jog to other end of school for BTW Wall Walk

• BTW wall walk x 25-30 ft
• Broad jump across bus parking lot
• BTW wall walk x 25-30 ft
• Broad jump across bus parking lot

Mosey to playground behind school for additional circuit work

• Circuit 1 –  One-legged squats (10xR, 10xL), Jump Ups x 20, Supine Pull-ups x 10
• Rinse & Repeat

Jog to Track Infield for 6 MOM

• LBC x 20 (IC)
• Dolly x 20 (IC), hold’em
• Flutter x 20 (IC), hold’em
• Rosalita x 20 (IC), hold’em
• Back Scratchers x 20 (IC)
• CCV x 10R (IC), x 10L (IC)

Head to track for 11’s

• 11’s w/ Turkish Get-ups & Squats
• Series 10/1, 9/2 – Bear crawl across , jog back
• Series 8/3, 7/4 – Backwards run across, jog back
• Series 6/5, 5/6- Karaoke L across, jog back
• Series 4/7, 3/8 – Karaoke R across, jog back
• Series 2/9, 1/10 – Jog across, jog back

Mosey back to launch point

• LBC x 20 (IC)
• Freddie Mercury x 20 (IC)
• 25 Merkins OYO

Moleskin:

• With only 3 of us out there this morning not many opportunities to slack off #noplacetohide
• O’Tannenbaum out in front for Sprint Ladders
• Floor Slapper consistently strong throughout the work-out & will make his inaugural Q next Saturday along with Frasier

Announcements:

• Charlotte South X-mas Party is 12/7.  Pax should have received e-mail looking for sign-ups for assistance