The Deuce

AO: Big Creek

When: 02/26/2019

PAX: Swiper, Snake, The Hammer, Spit Valve, McDuff, Inseam

QIC: Swiper

After pouring rain all last week, the PAX were excite to stretch our legs and cover some ground at the Creek.  Many on the road, but 6 answered the call.  Here’s how she went…

Warm-O-Rama:

Mosey to the upper parking lot moving toward the front of the park for warm up’s, all IC:

SSH

Good Mornings

Imperial Walkers

Windmills

The Thang:

Mosey to the track for some Dirty McDeuce, 3 exercises X15, followed by a lap around the track:

Round 1:

Merkins, Reverse LBC’s, lunges Alpha count

Round 2:

Wide Merkins, Big Boy sit up’s, squats

Round 3:

Diamond Merkins, Reverse Pickle Pounders, calf raises

Round 4:

Carolina Dry docks, LBC’s, Hammies

Strong work by all of the PAX, but Hammer and Spit Valve set the pace for sure

Next up; 12,10,8’s on the benches- Dips, Incline Merkins, Step up’s

Stopped by the playground for some pain stations:  Partner up and 2 PAX run around the short track while 2 more do pull-up’s and the other 2 do derkins on the big rock

Back to the flag for Mary:

Rosie’s

Flutters

Dolly’s

J-lo’s

Side plank dips

Swimmers

 

COT:

  • Hats off to Inseam for approaching his 1-month anniversary.  Solid work, missing only 1 post that YHC can recall.  TClaps!
  • Prayers for all of those on the road this week
  • Blessings for the spring season approaching and growth of the Forsyth AO’s
  • March Challenge on Twitter and Slack.  Jump in and join the fun!

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