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

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