https://open.spotify.com/user/chaseclef/playlist/2OiFTtAcISaysUtib1Ljl4
On what proved to be the first of MANY rainy days, 18 PAX gathered for the multimedia extravaganza that is a Gnard Dogg workout. YHC generally likes to throw in a few ironic tracks that will befuddle and amuse the PAX. Safe to say, this playlist was a little heavy on the irony. Fortunately, this amusing trip through the Great American Songbook didn’t deter us as we prepared for next week’s 100 Test.
Warmup
- 25 SSH
- 15 Good Mornings
- 20 Imperial Walkers
- 10 Eggbeaters Reverse Repeato
- 10 Figure Eights Reverser Repeato
- 10 Around the World Reverse Repeato
The Thang
Mosey down to basketball court and partner up
- Combined 100 KB Swings – alternate bear crawl to end of B-ball court, jog back
- Combined 100 Goblet Squats – alternate crab walk to end of B-Ball court, jog back
- Combined 100 1 Hand Clean and Press – alternate lunge walk to end of B-Ball court, jog back
- Combined 50 Curls & 50 Tricep Extensions
- Combined 10 rows & 50 Shoulder Press
- Combined 50 snatches & 50 Merkins
Back up the stairs for Mary
- 25 LBC’s
- 25 Flutter Kicks
- 10 American Hammers
Announcements – Per White Shoe, GoRuck participants who did not participate in the last extended training session should be sure and get up with someone who did, else we’ll all pay and pay dearly.
New Thursday workout at Roanoke Park – Ricochet (see website for details)
Prayer Requests – Orwell, Burgundy, and others
Someone took us out, did a fine job, damn if I remember who.
Always a pleasure.
