Sweet Sixteen at Red October

FNGs:  none. FIVE PAX at RO.
Warm Up:  Joined Seat and Mutiny PAX.  Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout:  pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises.  Each exercise (16 count cadence).  Three laps were added in after completing 5 exercises totaling ~1.4 miles.  80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament.  These exercises stand out in my mind:

Upright Rows

Nipplers

Curls for the Girls

Snatches

Upper body rows

Crossover curls

Kneeling O/H presses

Step Ups on the wall/bench

 

Mary:  Gathered with Mutiny on tennis court for some much-needed stretching.

Announcements:  Couch to 5K on Friday at Womble

T-Claps (Recognition):  PAX who killed it running the Tobacco Half

Prayer:  BS led us out

Honored to lead brothers.  Go DUKE and GTHCGTH.