- When: 12/5/2017
- Workout Style: Marina Workout
- QIC: Livermush
- PAX: Livermush, Boss Tweed, Graco
- AO: Back Blasts, Beaufort, Clam Digger, Dockhouse
Graco was waiting as I pulled into the parking lot. Boss Tweed arrived soon after to complete our Pax of three.
We strolled to BB&T for Warm a Rama.
Warm a Rama- BB&T
- SSH x 20
- Sun Gods IC x10 for ward and reverse
- Cotton Pickers IC x 15
- Imperial Walkers IC x 15
- Wind Mills IC x 15
- Good Mornings IC x 15
We strolled to Tweeds Marina for The Thang.
The Thang
Location 1_-Tweed Marina- 2 Rounds
Grab a Block:
Round 1)
- Curls: 1-10 IC
- Plank- everyone does a 5 count
- Triceps: 1-10 SC
- Plank everyone does a 5 count
- Military Press: 1-10 SC
- Plank everyone does a 5 count
Location 2_-Dock House
We completed each round together this morning. We would perform exercise as a group, complete cleanser and do either burpees or merkins OYO.
One round was completed with no time for Mary.
|
Exercise |
Cleanser |
After Cleanser Exercise | |
| Round 1 | Wojo Squats- 30 Single Count | Lt Dan across Dock House Parking Lot | 5 burpees |
| Round 2 | Dips-40 Single Count | Run a Lap Down Board Walk | 10 Merkins |
| Round 3 | Monkey Humpers- 30 Single Count | Lt Dan across Dock House Parking Lot | 5 Burpees |
| Round 4 | Air Press- 50 Single Count | Run a Lap Down Board Walk | 10 Merkins |
| Round 5 | Shoulder Taps- 15
In Cadence |
Lt Dan across Dock House Parking Lot | 5 Burpees |
| Round 6 | Step Ups – 30 Single Count | Run a Lap Down Board Walk | 10 Merkins |
Announcements:
Bunion on the Q Thursday.
SYITG
Livermush
TClap |
2
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