'Doing the DEW' and the 'Gideon 500' debut at Gideon House

  • 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!

 

 

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