Early Bird

  • Workout Date - 08/18/2015
  • Q In Charge - Spongebob
  • The PAX - Brown Shorts, Soup, Scuba Steve, Latka, Stewie, Earthmover, Seal
  • AO -

There’s a different aura in the gloom these days.  College football is approaching, temperatures are getting cooler, school is starting up, and BRR folks are resting on boot camp days because they haven’t stopped running since Friday.

8 PAX showed up to Early Edition to make sure they made it home on time to get pictures of their 2.0s leaving for the first day of school to post on Facebook.

SSH X 20
IW X 15
Hand-release Merkins X 10
Flutters X 10

Mosey to the park…stop at the fountain to do Dips X 10 and announce:  “This is the top”

The Thang
Starting all the way down in the valley of the park, partner up for Dora 1,2,3

100 X Hand-release Merkins
200 X Squats
300 X Knee Touches (plank on elbows and alternate touching each knee to the ground while holding yourself up) – Yoga move that really works the quads

Mosey up the trail to the bridge crossing the river and lunge walk across the bridge and grab some pole on the other side

Supine Pull-ups X 10 (up on 1, down on 2,3,4)
Russian Twists er…American Hammers er…Polish pullovers er….Canadian Core Twists X 10 (slow cadence)
Repeato X 3

Mosey to Wyche Pavilion
People’s Chair X 1 Minute (Thanks to Seal for keeping YHC honest on his height)
Dragon Flags? X 15

Mosey to the stairs to Joe Hendrix up the stairs

Mosey to home base
Rosalitas X 10
Hold it…drop 30 degrees….drop 30 degrees
Dolly’s X 10
Superman/ Banana X 10
Backwards LBCs X 10
Downward Dog stretch to get the back worked out

Naked Moleskin
– If you know people in the Easley, Six Mile, Pickens area…we’re expanding.  Get the info to Brown Shorts (link in the newsletter)
– F3 Swamp Rabbit Golf tournament October 8th at Bonnie Brae golf course.  Payment/HC link will be live soon and Pre-blast is forthcoming.  We talk about giving back…now’s the time to do it while drinking beer on a golf course
– Stay tuned for Seal’s Tutu Q at Golden Strip
– School’s starting

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