YHC has had some shoulder issues so decided that a little more running was in order. I was introduced to the Dirty McDeuce by OBT in Wilmington and decided it was time for it. YHC also thought it would be a good idea to double down and do it twice. Not so sure about the wisdom in that.
Warm up consisted of:
hillbilly x 10
SSH x 20
WMH x 10
LBAC x 20
squat x 10
and we were off:
merkins x 12(cadence)
dry docks x 12(cadence)
slow merkins x 12
run a lap around the track
this continued with three sets of exercises followed by a lap around the track for a total of 4 laps. The other exercises were squats, monkey humpers, jump squats, LBC, mountain climbers, box cutters, tuck jumps, jump lunges, and finally burpees. We did cadence when we could for added work. Everyone liked it so much we did it all again. We were too late for Mary but managed a sprint to the road for COT.
Assisi is organizing a trip to Greeneville to help others there in need from Matthew. Teo is sending out a community service opportunity for landscaping help. It was a great morning to be with this group.
2 ply
