13 Pax showed up for some beach time at Dangerzone courtesy of YHC.  Not sure where Cee-Lo’s promised blow up pool ended up but hopefully someone got to enjoy it.

THE THANG

Warmup

  • SSH x30
  • Good Mornings x15
  • Emperial Walkers x15
  • Fazio x10
  • Reverse Fazio x10
  • Burpees x10

The Beach!
YHC has been dreaming about getting some time in on the volleyball courts.

  • 4 Court Suicide
  • Full length Karaoke and back
  • Balls the the wall x10
  • Wheel Barrow to second court
  • Full length Karaoke and back
  • Balls to the wall x15

Cardinal spilled some Merlot somewhere in here but kept on going.  Wanted to do more but that sand was deep.. haha  Next time 🙂

The Picnic Shelter

  • Pretzel Crunch Left Leg Up
  • Pretzel Crunch Right Leg Up
  • Rotate 90 degrees
  • 6 inch leg hold with legs straight out .. no cheating here
  • Irkins x10
  • Dips x10
  • Derkins x5
  • Irkins x10
  • Dips x10
  • Derkins x5

The Swing Set

  • Partner 1 Jogs to the sand box and around the loop
  • Partner 2 Does assisted pull-ups or step-ups
  • Flapjack
  • Repeato x3

Mary

  • 80 yard bear crawl and circle up for Mary
  • LBCs x10
  • Reverse LBCs x10
  • Left Leg Bridge March x10
  • Right Leg Bridge March x10
  • Burpees x10

COT

  • Great work by FNGs Wicket and Cardinal.  Tclaps for getting through that bear crawl without gloves.
  • Tclaps to Cardinal for hanging around post merlot spillage.
  • Mud Run Signup Deadline 7/15… Extended to Septemberish so laggers and new guys can jump in at $65.
  • New Monday workout in Apex starting soon.  Check the website.

Leave a Reply