- When: 10/02/17
- Workout Style: Bands
- QIC: Holiday Mansion
- PAX: Doublemint, RonBurgundy, Wilson, Dancehall, Devlin MacGregor, CrefloDollar$, Sniffer, Pedro, BigMic, Villa, SpinalTap, Crowbar, Lil'Smokey, Immigrant
- AO: Band of Brothers, Morehead City, Shevans Park
YHC was pleased to be back on the Q for the Bands today. Fearing a few may not have read the pre- blast indicating a change of the AO, I looped around by Shevans to look for stragglers. It appears the AO change was a good idea because waiting for us at the picnic shelter was one of Morehead City’s finest, no doubt ready to help us keep the volume low. Once at Big Rock landing, the 2 minute and 1 minute warnings were given and once Spinal Tap made it in the circle, the mission statement was given and we rounded up for warmarama.
Warmarama included:
- SSH x 25 IC
- Sungods x 13 IC forward and reverse
- Hillbilly x 10 IC
- Cotton picker x 15 IC
- Leg stretches x 10 count each side.
Once warm, we grabbed a band per man and moseyed up the block to Arendell street for the first exercise. Bicep curls x 12 each side SC. Mosey one block down to Beach Bums lot for shoulder presses x 12 each side. We then moseyed back down to Jack’s for squats x 15 IC, arm pulls x 12 each side and after an Omaha of triceps pull failure, we moseyed back to Big Rock. There we took to a column for seated row x 15 sc followed by chest press x 15 sc. At Big Rock landing we repeated all of the above said exercises after one lap around the fountain.
At this point we partnered up for phase 2. Each pair would perform the called exercise together and then run the triangle block around the fountain and back for next exercise.
- Round 1: 15 partner clap merkins
- Round 2: 15 American hammer IC
- Round 3: 15 WWI
- Round 4: 15 mountain climber IC.
Once 4 rounds were completed, we grabbed the bands for one final speed round of the initial band exercises.
With a few minutes to go, we ran the triangle one more time and took a place of the fountain wall for 15 derkins,15 dips,15erkins, 15 step ups, rinse and repeat, led by various Pax members.
- Mary: LBC x 25 IC and X’s and O’s.
For the “non running” bands guys, we got about 1.4 miles along with a good variety I believe.
Multiple workouts to happen on Tuesday
Prayers for hurricane victims, shooting victims in Las Vegas, Sara Williams and new baby, and the lost in our community, prayed up eloquently as always by Spinal Tap.
SYITG Holiday Mansion
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