YHC arrived with a PAX already forming. Rainbow Row had invited an FNG (Welcome Downy!) but then warned that he was running even later then his typical almost being on time. Fortunately he only missed the disclaimer which.
This time the format of the workout was disclosed from the start. 20 reps of 20 different exercises. The concept was simple and as follows:
1. Side Straddle Hops IC
2. Through the tunnel IC
3. Imperial Walkers IC
4. Moroccan Night Clubs IC
Attempted a little mosey down to the stadium and back to the picnic tables, cut short due to PAX complaints about running and sore legs from a long run the day before.
5. Tricep dips
6. Jump Squats
7. Derkins
8.Reverse lunge
Mosey to the coupons
9. Flutter Kicks IC
10. Cinder block rows
11. Shoulder press
12. Big boy sit ups
Bear crawl to the swings
13. Pull-ups
14 Burpees
15. LBCs IC
16. Freddie Mercury’s IC
Back to the coupons
17. Cinder block bicep curls
18. Goblet Squats
19. Merkins
20. Carolina dry docks
Work-out completed with near perfect timing to go back to the flag for Countarama, Namarama, Pledge and Prayer
We of course welcomed Downy. Also great to see sand bar back. It’s always tough starting in August and getting used to the heat in addition to the early mornings. It is never easy but it does get easier and you get stronger.