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
Mary
- 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
COT
Announcements:
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
Utah
