Long sleeves are all the rage

  • Workout Date - 10/10/2017
  • Q In Charge - Mint Julep
  • The PAX - Ponch, Ron Swanson, ATM, Cyclone, Johnny 5, Fred, Strange Brew, LOB, My Little Pony (Hate!), Elmer, NYOPT, Mint Julep
  • AO - Golden Strip

12 PAX (3 for pre-run) showed up for a guest Q at Golden Strip this AM.  It was a balmy 72 degrees & at least 145% humidity.  So of course ATM wore a long sleeve shirt…good call.   Let’s get to it.

Mission statement – Pro

Disclaimer – no where near a pro

Warm up

SSH x 20 IC

Hillbilly x 20 IC



Mosey to bottom of the hill for BLIMPS but different.

Start at the bottom…5 burpees…run to stop sign at top…5 burpees…run back to bottom 5 burpees/10 lunges…to the top 5 burpees/10 lunges…over and over until 5 burpees/10 lunges/15 imperial walkers/20 push ups/25 plank jacks/30 squats are completed at the bottom & top of hill.  That was a doozy.


Slow mosey to bus lane

Burpees 1 min AMRAP…crab walk to 1st speed bump

BBSU 1 min AMRAP…bear crawl to 2nd speed bump

Squats 1 min AMRAP…super mario back to 1st speed bump

Time for Mary

Flutters x 30 IC

Tempo LBC’s x 20 IC

Plank holds….done



Drake run 10/14…Spinxx 10/28…Battle Cat 10/28…New Simpsonville AO coming 11/2

Prayers…Elmer’s co-worker…Ron Swanson’s dad

As always it was a pleasure leading this fine group of short sleeved men…well most of us anyway.  God bless!

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