Iron Sharpens Iron and Soccer Arms

Iron Sharpens Iron and Soccer Arms

After picking up Sinsei at 5am, we headed to CharlotteChristian. Fog was lifting and the rain ending as we finished staging the BC AO. Then the 17 pax started dragging in for another dose of #jukejeep.

Mosey to Upper CC parking lot

words were spoken, warnings given….
30 SSH, 30 LBC, 20 IW, 15 Spartans, 20 LSS, 30 LBC.
Mosey back to lower PL, pick up KBs and Mosey to back PL at CC.

Then the fun begins. #JukeJeep starts and we begin, rotating KBs to the right after each set, so each pax gets to experience heavier and lighter KBs.
Jail Break to upper parking lot Island and back.  aprox 200 yds
45 secs – LSS
30 secs – 2 Handed Swings or Upright Rows (active recovery)
45 secs Reverse Lunge or Suitcase Lunges with KB (right)
45 secs Reverse Lunge or Suitcase Lunges with KB (left)
45 secs – Plank
30 secs – Curls or Upright Rows
1 min – Merkins oyo
30 secs – Two Handed Swings or Upright Rows
45 secs – Carolina Dry Docks
1 min – Plank
Jailbreak
30 secs – Curls or Upright Rows
1 min – LBC oyo
45 secs – Heels to Heaven
30 secs – Two Handed Swings or Upright Rows
Jailbreak
30 secs – Recovery
-Repeato- (entire circuit)
Mosey with KBs back to AO circle for Mary
20 Dollys
30 LBCs
20 Rosalitas
3 mins, protractor

Awesome work out there, and apologies to all for nearly forgetting my name after Mary. Impressive showing by many pax that don’t often use KB’s but powered thru. Props to Geraldo for Ruckin it, ….are you hiding a golf ball in your knee???
Welcome to FNG Hootie! Dude was killin it. Also props for coming out oyo. Strong out there!

tclaps to DuctWork for pre run in and post run home.

Special thx to Header for the invite and for the out… and thx to all the pax for an awesome morning. Tclaps to sinsei for help on Plank o Rama!

Dollywood greeted me with a full frontal hug this am, hoping the nightmares end quickly ….