Short Circuit

15 Conejos planted the VSF at the Peace Center for some circuit training.

The Thang…..

Warmup
SSH x30
Merkins x12
IW x25
Squats x20

Mosey down the steps to the ampitheater for circuit work
Paired up (one group had 3) – one person does the exercise while the other runs to Bridge over the River Reedy and back (200yd round trip). All exercises utilized dumbells unless noted otherwise.

Station 1 – Crunch and press (with cinder block)
Station 2 – Squats
Station 3 – Man makers
Station 4 – Russian twists
Station 5 – Lunge twist
Station 6 – Curl and press
Station 7 – Dips (just body wgt)

Planked until everyone was finished for one last exercise
South Cackalacky RR

COT
– Thanks for your patience while I got things organized
– The delay at the beginning of the workout left no time for 6MOM. However, we got plenty of core work in
– Man makers are always a #crowdpleaser
– Welcome to FNG’s Powder and Doogie
– @ElectricCity is an absolute #beast

Announcements
– HDHH tonight at Ale House 5:15 (Woodruff Rd). We congregate at the outside bar
– Blue Ridge Relay training regimen will be forthcoming from One Direction
– If you haven’t sent me your kettle bell money, please do so (email reminder to follow)

Until next time brothers…..

AYE