- Workout Date - 01/13/2016
- Q In Charge - Inspector Gadget
- The PAX - Affordable Care Act, Caliendo, Earthmover, Double Windsor, PETA, Squints, Caviar, Inspector Gadget
- AO -
It was a chilly morning in the high 20’s. 7 PAX got warm pretty quick though and were joined for COT by the unsinkable Caviar.
Warm-Up:
SSH IC 20
Burpees OYO 10
IW IC 20
Mosey to the Department of Employment and Workforce (DEW) building on Pendleton Street
The Thang:
Merkin Medley:
Regular IC 10
Werkins IC 10
Diamond Merkins OYO 10
Hand Release OYO 10
Squat Medley:
Regular Squats IC 20
Copperhead IC 10
Mexican Squats OYO 10
DO THE DEW run around the building: 20 count exercise for each corner, sprint between corners
Mountain Climbers
High Knees
Russian Twist
Plank Jacks
The Gideon 500
While partner is running, other partner is exercising. EACH partner does 500 reps total. 100 of EACH exercise.
Merkins
Lunges
Time and breath running short, so audible to 75 each for the remainder:
LBCs
Air Presses
Squats
COT:
Announcements:
Convergence at Upward Center on January 23 with Rock Hill, Fort MIll, Spartanburg, Anderson and Swamp Rabbit.
Drifter 10K coming up, see newsletter for details.
Prayer Requests:
Caliendo’s friend that lost their spouse leaving young children to raise alone. Caviar’s continuing recovery.
BOM lead by YHC.
Coffeeteria with twelve F3 mugs donated to the Gideon House kitchen. Swamp Rabbit’s best Coffeeteria just got even better!