16 at the Station for a humid pre-Fourth of July workout. YHC promised on Twitter last night that there would be no merkins or big boys today for those coming off the June Challenge. I am a man of my word, but I think some of the PAX would have preferred the merkins.
SSH x 20 IC
IW x 20 IC
Wanted to stretch the back out a bit ,so modified the lunge to down on 1 count, twist your torso to the right on 2, turn to the left on 3, and back up on 4. x 20 IC
Forward arm circles x 20 OYO
Backward arm circles x 20 OYO
Overhead press x 20 OYO
Mosey to the gazebo for Dora. Partner up with P1 running around the pond while P2 does the following exercises, then flip:
100 pull ups
200 Maktar N’Diaye’s (this was a crowd pleaser)
Next Joe Hendrix up the stairs and make our way around to the shelter for 10 bench presses, 10 dips, and 10 double count step ups. Rinse and repeat.
Erectors x 15 IC
Heels to heaven x 15 IC
Rosalita x 15 IC
LBCs x 15 IC
Hold plank until time is out
The Station will have a P200 team captained by Grrr. I believe we were up to 9 Twitter commits, but its time to HC since registration is open. See Grrr to confirm your spot or sign up for one of the 3 remaining spots, as registration is capped at 150 teams. We also need a driver.
Convergence tomorrow at Main Thang for the 4th. KC has the Q. Be there if you can.
Some of the PAX, including YHC, are running the Red White and Blue Shoes 5K at Furman. Looks like you can still sign up if you want to see my 14 year old 2.0 smoke her old man.
Good to see Erector back in the Gloom after he ditched us to drive double the distance to Main Thang for the past few months. So I guess for a day at least I get to reverse the meme I posted a while back: