Hard-Road

DATE: 1/31/18

QIC: 8penny

PAX: Etch-a-Sketch, Tenenbaum, Sparky, Quatro, Tank, LETC, CoffeeBean, Holla (FNG), Strings, Snail-Mail, KnucklePuck, ChopShop, Hologram, Trump, BTB, EOM, Zuckerburg

WARM-UP:

SSH x30 IC
Mountain Climbers x20 IC
Carolina Dry Docks x15 IC

THANG:

Mosey to the first speed bump next to the coupon pile

Hard-Road:

  • Karate Squats x20
  • Low shuffle to the next speed bump
  • Carolina Dry Docks x20
  • Lunge-Jump to the next speed bump
  • V-Ups x20
  • Burpee-Broad-Jumps to the next speed bump
  • Karate Squats x20
  • Sprint to the next speed bump
  • Burpees x20

Form two columns and Carterican Indian Run to the baseball fields

Bear Tyson’s:

  • Line-up along the outside of the fence
  • Mike Tyson x1 then Bear Crawl to the tree line and Crawl Bear back
  • Repeat increasing Mike Tysons x1 each time until you reach 10 Mike Tysons
  • Mary on the 6, Hands-in-Pockets-Flutter-Kicks x20 IC (the mud was cold once you mashed through the layer of frost)

Form two columns and Carterican Indian Run to the pull-up bars

Ring-of-Fire:

  • PAX circle up around the pull-up bars and hold high plank
  • 1st PAX runs to a bar and does Pull-Ups x5 counting out loud while all PAX in circle perform Merkins x5
  • Continue around circle until all PAX have completed their Pull-Ups

Form single column for regular Indian Run the long way around the pond and the football field then back to flags.

Mary:

  • Oblique Crunch x20 IC each side
  • Burpees x10 OYO

COT/Moleskin:

  • Welcome FNG Holla, strong work today brother!
  • Way to push it Hologram!
  • Snail Mail – love seeing you turn your name into an oxymoron as you get faster and faster!
  • Putting the idea out there for a night time AO/F2 in the north-town area. The idea being to provide a weekly evening F1/F2 option for PAX in the area.  Looking for feedback and ideas on location, type of work-out, possible site Q.
  • Cool Runnings Thursday morning run work-out at HMP, soft start this week, hard launch next week. Let’s show some support and post!
  • Ruth’s and Reflection (Ruth’s Fri morning after Stingray workout) starting a book next week. Reach out to Sparky or Quatro for details.
  • Tank pointed out that we need to give a little love to Baywatch, Wrightsville Beach Sat AO…the Best in the Nation!  Need to fill-up the Q-calendar.  Penny-Tank co-Q this Sat, you won’t want to miss it!!
  • Prayers for Ball Bearing and Tombstone’s families as they deal with the loss of loved ones

 

Thanks for the opportunity!!
-8penny – out!

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