Tried and True

  • Workout Date - 08/30/2016
  • Q In Charge - Semper
  • The PAX - White Walker, Squints, Beamer, Rusty, and Sugar Cake(James Dewey) visiting from Greensboro
  • AO -

I had hoped for a bigger turnout, but alas, it was still a good time had by all. We did have a visitor from Greensboro, Sugar Cake join us so that was fun.

THE WARMUP

Plankjacks x20 IC

Merkins x10 IC

IW x20 IC

Arm Circles

THE THANG:

Mosey down to the bottom of the parking lot and what do ya know but there are several of Semper’s Cinders (Heavy 25 lbs+ cinderblocks) waiting there neatly stacked. Grab your blocks and mosey to the bottom of the hill. You guess it, attack the hill. Work out is:

2 burpees followed by heaving your block up the grassy hill and chasing after it by a bear crawl. At the top, 20 dips and 10 squat jobs. Run back down. Plank when finished

Sprint down to Hermie’s Hollar for a quick back and forth on the walls… 10 box jumps, sprint to other wall, 20 balls-to-the-wall shoulder touches, sprint back and 20 box jumps.

mosey back to the hill….5 burpees, attack the hill, 5 squat jumps with your block, 20 dips, 10 merkins, run back down.

circle up for 20 IC in and outs with the arm movement. Stay circled for Jack Webbs. 1 push up, 4 air presses, 2 pushups, 8 air presses…..up to 5.

5 burpees, attack the hill, 5 box jumps with blocks, 10 merkins, 20 dips.

with blocks mosey to the swingset for a quick set of 10 Swerkins. Side straddle hops while you wait

mosey and put your blocks back on the stack, finish the Jack Webb down from 5.

mosey to bball courts, peoples chair on the fence, arm circles in front and to the side. lunge walk to half quart(just making sure someone is reading this) inchworm pushup broadjump thing to the baseline. peoples chair , arm circles, and arm presses. lunge walk back to other baseline. peoples chair…hold it….sprint to base line and a full court suicide sprint. 10 squat jumps and 20 wall jumps.

6MOM:

In and outs IC x20?

Snow Angels IC x10

Hello Dollies IC x25

Plank

Mahktars x10 **suck**

COT/BOM

If anyone wants to run the Half-Moon Paris Mountain Moonshiner it is a night trail race and it is tons of fun. it is friday night the 16th. There are door prizes, raffle prizes, and top finishers prizes. Lot and lots of prizes, you get a good North Face shirt and Smart wool socks. link below.

https://runsignup.com/Race/SC/Greenville/HalfMoonOutfittersMoonshinerNightTrailRace

aye,

Semper

 

Leave a Reply