The Magnificent 7

12/23/17

QIC: The Adjuster

15 Pax joined today for a tour of Harbor Island at the world famous Baywatch AO to see a beautiful sunrise while 15 PAX hopped in Clown cars and headed north to bring home the Ghost Flag back to were it belongs, F3 Cape Fear

Mile High, Hoff, BTB, Hair ball (Raleigh), Les Nesman (Raleigh), Hoverround, Wild Wing, Spin Doctor, War Child (Raleigh), Heisenberg, Overbite, Tom Sawyer, Grits 2.0, High and Tight 2.0 (Tom Sawyers 2.0’s)

Warm up

SSH x 50 IC

Moroccan Nightclubs x 30 IC

Cotton Pickers x 20 IC

The Thang

Carterico Indian Run through Harbor Island to the Wrightsville Untied Methodist Church were we started a workout named The Magnificent 7…We did 2 rounds of 1 minute intervals with 30 seconds rest.  After our circuit of 7 exercises we then ran to the water and back.

1.) Froggers

2.) High Jump Burpees

3.) Mountain Climbers

4.) 180 Squats

5.) Merkins

6) Sumo squats

7.) Planks

Mosey back to the AO

My original goal was to complete 3 rounds but due to time constraints only 2 were completed. Really enjoyed this workout with the PAX and it will be completed again in the future.  Since we had a few minutes left and we didn’t get enough Merkins in, so we did 2 sets of Pylo-Merkins

Mary:

Heels to Heaven x 30 IC

Box Cutters x 25 IC

Push downs…We don’t know the name but @Blade did them a week ago and they killed me so we did them again

COT:

Two spots left for the Heavy Go Ruck

Tom Sawyer and his Full heart of Gratitude is a praise

Hover Round is getting Married on February 17

Hair Ball from Raleigh is down 30 LBS in 4 months…T-claps to him, Keep it up

MoleSkin:

It was a great day to lead and always an honor to do so.  I hope you got your money’s worth.  I know I did!  I wasn’t expecting a lot of PAX out today due to the Carterico invasion and SilverFox happening across town but we showed strong with 15 willing and able PAX to carry the load.  I hope everybody has a great Christmas and New Year.  See you in the New Year

The Adjuster

 

 

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