Turning Beer Into Merlot

(1D posting for Padre)

18 Pax gathered together in the gloom on a cool morning to sharpen each other, and Flay demonstrated that beer really can be turned into merlot.  Wesley Pipes made his debut appearance, and he was thankful that the Pax were kind enough to carry him everywhere we went.

The Thang:

25 SSH

25 Flutters

25 Seal Jacks

25 Merkins

25 Smurf Jacks

Introduction to Wesley (100 pound PVC pipe) and instruction to carry him wherever we go

Mosey down to the bottom of the hill, break into two groups

First group sprints up to the speed bump and back while second group does mountain climbers

Flapjack

Repeato x3 (1^st round: mountain climbers, 2^nd round: flutters, 3^rd round: burpees, 4^th round: plank medley (regular, right, left, etc.)

Ten Count

Mosey up to pond, bear crawl through the kitty litter on the way

Elevens: 10 dips, 1 merkins, 9 dips, 2 merkins, ….

Ten Count

Call for 50 OYO merkins during final thirty minutes of workout

Mosey down to lake

Modified She Hate Me (10 minutes AMRAP: 10 BW squats, 10 burpees, 10 dips, sprint around the lake)

Lock arms, lunge up the grassy hill

Bear crawl back down

Repeato x2

Sprint back to flag, bear crawl through kitty litter on the way

6MOM (Flutters, Protractor, Plank Medley, Bicycle)

Sprint to lake and back (#merlot inducer)

 

COT

Announcements

• BRR planning meeting – Monday, 5:30 pm, Ale House (Woodruff Rd)
• BRR training run this Monday morning, 05:30, REI
• Next Workouts – Tuesday at The Peace Center and Mauldin Elem. 05:30

Aye!