Gauntlet

Gauntlet

Mosey to the front parking lot of the school for the warm-up.

SSH x 25 IC

MTC x 20 IC

Squat x 20 IC

Hit the curb for the following

20 Dips

20 Decline Merkins

20 Dips

20 Incline Merkins

People Chair

20 Jabs IC

20 Shoulder press IC

Back to the wall for

20 dips

20 merkins

Run to the other side of the school lot

20 squats

20 Jump lunges

Run to back to the other side for 20 wall toe taps IC

Run back for some abs

LBC x 20 IC

Heals to Heaven x 20 IC

Protractor

Indian run up by the road around to the small rock pile

10 curl to shoulder press

10 goblet squats

Rinse and repeat x 1

Run back to the parking lot for the gauntlet. 5 Cones set up 15 yards apart.

Round 1 10 hand release merkins at each cone then sprint back

Round 2 10 jump squats

Round 3 10 LBC

Round 4 10 Carolina Dry Docks

Round 5 10 LBC

Round 6 5 Merkins

Good group of guys this morning. We had our regulars Transporter, Beano, Atlas. I continue to be impressed with Beano and Atlas’ efforts. Those guys are making huge improvements. Ever since Transporter started F3 he has moved up very quickly as a strong leader. He and I look to put in some extra credit tonight at our kids XC practice. Then we had a few new to the site guys in Jingles and Short Circuit. Short Circuit hit the gauntlet hard today, he was right beside Me and Transporter most of the rounds. I feel like Jingle could join Santa’s sledding team. With the sound his sneakers bring, it sounds like Christmas. I am glad we found some dry pavement today.

Thank you for taking us out Short Circuit.

Upcoming Events:

Mud Run: http://www.ultimatechallengemudrun.org

Beast run: http://www.spartan.com/en/race/find-race

10/10 Dirty Dozen: http://usnwc.org/play/whitewater-race-series/upcoming/dirty-dozen-obstacle-trail-race/

10/17 Fast 5k in Fort Mill Relay Team of 4