TWO CITIES

YHC arrived a little early to Shevans Park on a chilly Monday morning. YHC was a little nervous on being the QIC for the first time with such seasoned vets.  10 brave PAX members showed up knowing we were going to see two cities that day. it was now 5:30 am and YHC gave the mission statement and disclaimer. We moseyed towards the west to the back of the Church.

Warm-o-rama

SSH IC X20

Cotton Pickers IC X 20

Windmills IC X20

Sun Gods IC X20 (10 each way)

R over L silent 10 count

L over R silent 10 count

Merkins SC x15

The Thang

We mosey to bottom of the beach bridge. YHC instructed the PAX to get in a single line. We did an Indian Run all the way to the late and great Channel Marker. YHC then instructed the PAX to head to the benches for some arm, chest, and triceps exercises.

Dip IC x20

Erkin SC X15

Durkin SC x15

2 sets of each

By this time YHC realized it was getting close to 6:00 am and the PAX knew we were a ways from home. YHC then instructed the PAX back to bridge. YHC told the PAX to run as hard as each man could back to the other side and wait for the rest of PAX to join. Misty and Steamer were out of sight in a blink white the rest of PAX made their way back to MHC. Once back to the other side, YHC decided to do one exercise. We did copperhead squats IC x20. We then mosey to 18th ST to for some much needed stretches. YHC instructed the PAX to plank, downward dog, plank, cobra, plank, and back to downward dog. Finally YHC told the PAX to jail break 2 blocks home.

Mary

LBC’s IC x20

Low Slope Flutter IC x20

American Hammer IC x15

HARD STOP!!

Just a few announcements about upcoming workouts and no prayer concerns. Steamer took us out with an awesome prayer.

it was an honor to lead this workout. I hope all the PAX that attended enjoyed both Morehead and Atlantic Beach.

-Winnie