January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”
January 8 2020 / at TBD (Womble Park) QIC: POTS “No Sand Bag’n”
EC: Nemo
PAX: 16
Blue Hen, Doc, Brony, Florence, Flanagan, Nemo, Snap, Java, Fanny Pack, Cinder, Hardy, Dauber, Dahmer, Sprinkler, Yogurt, POTS
FNGs: None
Warm Up: Mosey’d to far parking lot
Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s
The Workout:
- (one or two sandbags – modify as needed)
- Curls for the girls (20 reps)
- Figure 8’s around the legs (10 Reps right and 10 reps left)
- Overhead press (20 reps)
- Floor press / bridged (20 reps)
- Willy Mays Hayes – Bear hug side lunge (20 reps)
- Good Mornings (20 reps)
- Squats (20 reps)
- Up right rows (20 reps)
- Halo’s (20 reps)
- Rut Rows (20 reps)
Rinse and repeat between each exercise
Run backwards (Back Peddle) to middle of parking lot
Sprint back
- Passing the sandbags to the left, right over, and under.
- Mosey’d to Picnic Pavilion, Paired up;
1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.
2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.
3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.
Mary: The PAX took turns with several rounds of ab exercises to close out the Q.
Announcements: Tobacco Road Marathon & Half Marathon March 15.
Prayer: Prayers for the unspoken, Military, and First Responders.
