Yesterday I was at my doctor’s office for my annual physical. My nurse asked “Do you want a flu shot?” “Sure, why not?” I didn’t think another thing about it until I woke up this morning. My left shoulder throbbed in pain from the shot. Note to self – In the future, don’t get a flu shot the day before leading a bootcamp. This workout was more painful than I planned. 19 PAX ready for some hammer and tire work. Here’s what went down.

 

Pass Out Hammers and tires

Mosey to parking lot in front of Target

Warm Up

SSH x 20
Good Mornings x 20
Windmills x 15
Fazio Arm Circles x 20
Imperial Walkers x 20
Swiss Merkins x 20

Mosey to bottom of hill in back of Target

Hill Set

Partner Up
Partner 1 barbarian squats with hammer
Partner 2 run up hill with tire- tire Burpee Press x 10
Flapjack
Partner 1 Merkins
Partner 2 run up hill with tire and hammer – tire slams 20
Flapjack
Partner 1 Thrusters
Partner 2 run up hill with hammer – Squat Tire Press 20
Flapjack

Mosey to Grassy Area in front of Movie Theatre

Fountain Set

Partner 1 Tire Burpee Press Broad Jump down street to North Hills center fountain
Partner 2 run with hammer down street around fountain – paddle hammer to fountain – hold hammer out front on way back
Partner 2 relieves Partner 1 and continues Broad Jumps until YHC ends this nightmare
Flapjack

Mosey back to start for Mary

Mary

Slow Flutter x 30
LBC x 30
Freddy Mercury x 20
American Hammer with Hammer x20
Six Inch Hold
Have A Nice day

Done!

Strava Link – Where We Went

Announcements
Costco birthday Q Monday at North Hills.
Odyssey CSAUP this Saturday 10/7. Mule for Carpex. 6am start at Bond Park in Cary. 4 hours 6-10 miles.
Sign up for Ocktoberfest nOg RunClub 8K Run October 14th 10:30am. Watch the Captain crush the competition in the brat eating contest.

Prayers
Pray for the victims in Las Vegas. Healing, peace, comfort.
Client of Bullhorn has a terminally ill son. Just lost husband last week.

Nacho Libre closed us out with a great prayer.

Thank you for the opportunity to lead and serve. Aye!

Screech