Plates and Indian Runs
Warm Up:
The normal lap through the back parking lot up onto Sunset Lake Rd
Jailbreak for the Strava segment crown (kudos to Pablo)
Circle up back at the flag for the following:
Moroccan Nightclubs ICx15
Fazio Arm Circles ICx10 forward & back
Imperial Walkers ICx15
Hillbillies ICx15
The Workout:
Indian Run clockwise around the AO where the last PAX does 5 diamond merkins. We did this for 2 laps to make sure everyone got their merkins in.
Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC
We did the following exercises rotating each time:
Partner 1 does weighted shoulder press
Partner 2 does Catalina wine makers
Partner 3 does SSH ICx15
Partner 1 does weighted Russian twists ICx10
Partner 2 does homer to marge
Partner 3 does Mountain climbers until the 6 is done
Partner 1 does weighted squats
Partner 2 Star jumps OYOx15
Partner 3 Squat hold
Plates were then placed back at the flag and we did another Indian Run Bataan Death March style
Mary:
WWIIs, Boat Canoes, Pickle Pounders (led by 187)
Announcements:
Guest Q next week 10/16 – Straight Ca$h
South Wake Beer Mile Saturday 10/13 5pm @ CBC
SAS 5K
Prayer:
Deadbolt took us out
Crablegs