19 PAX answered the call to paddle out. The swell was overhead and so were the sandbags. This workout was not fun ask the PAX. I can’t count too good so we did 30 of everything.

Warning: It may hurt to read this.

Warm- Up

  • SSH x 30
  • LBCs x 30
  • Putin x 30
  • Sarkozy x 30
  • Merkins x 30 OYO
  • Plank Hold

Partner Up – Make it through the trail, don’t break your ankle, Get a sand bag

Line up end of soccer field

  • Push press w/ flutter kick x 30
  • Sand Bag Squats x 30
  • ALT Stagger Bag Merkins x 30

Sprint to end of field and back

  •  Sand Bag Curls x 30
  • ALT Shoulder Toss x 30
  • ALT Beach Bums x 30

Spring to end of field and back

  • Squat w/ Sand Bag Overhead x 30
  • High Plank hold Sand Bag on back x 30
  • Overhead Hold x 30


  • Sit up Sand Bag Toss x 30 each (Partner stands on feet tosses you Sand Bag as you sit up, down and toss it back) Flapjack



New Saturday Workout – Whiplash – starts 9/13 – 6:30am start time – NC Museum of Art – It will suck, you’ll be done by 7:30 caffeinated by 8 – Hope to see you there.

MudRUN – Sat – 10/1 -Ride the Bus…

The 3rd Annual Running of Mule  – Sat – 10/25 – Be there