8 Pax arrived under the shadow of the Shelly Lake dam on a balmy 65 degree morning. Here is what they did.
Warm up:
Quick jog around the parking lot
SSH x 15
Good Morning x 10
Imperial Walker x 10
The Thang:
Mosey down the greenway beneath Millbrook Road for Super Bridge Suicides:
Standard suicide format with the bridges being the distance markers and performing same rep scheme of given exercises each time you get to a bridge.
Starting point perform given exercise x 5
1st bridge perform given exercise x 10
2nd bridge perform given exercise x 15
3rd bridge perform given exercise x 20
Round 1: Diamond merkins/derkins/irkins/hand release merkins
Round 2: 180 degree jump squats/single leg squats/alternate jumping lunge/rock squat press
Round 3: Ski abs/crunchy frog/WWII situps/american hammer with rock
Mosey back to parking lot for COT
Announcements: Convergence at Chavis Park Saturday with Flag Football to follow. Sign up, we need 12-14 more players, F3 Dads April 25th, Prayers for Peach Pits dad going in for quadruple bipass surgery
Zima took us out
