- When: 09/15/2018
- QIC: Osteen
- The PAX: Tone Def; Hot Wire (respect and welcome from S.C.); McDreamy (respect); Bobber; Zamboni (respect); Sand Crab (double respect); *69; Bed Pan (respect); Opey; Bada Bing; Outhouse; Dolla Bill; Papa Smurf (double respect); Wapner (welcome from S.C.)
2 PAX traveled down from S.C. to join us Poseidoners in the Gloom. Welcome Wapner and Hot Wire. May Florence wreak no havoc on your lives!
This one’s for you Seinfeld.
DELAY MECHANISM
- Mosey lap w/ instructions on exercises
- SSH
- Iron Mikes
- Merkins
- Reacher
- 50 LBC’s OYO
THE THANGGGGGGG
HITME (3 Rounds timed no rest (hiit – admittedly didn’t know what that acronym meant – tx Bada))
First Minute
- 6 High Knees
- 4 Iron Mikes repeat for minute
Second Minute
- 5 Merkins
- 5 Diamond Merkins repeat
Third Minute
- On back legs up 5 toe touches
- 5 LBCs repeat
Fourth Minute
- 10 Mtn. Climbers
- 10 Peter Parkers
- 10 Parker Peters (repeat)
Fifth Minute
- On back thrust hips up one leg straight (switch)
- Superman pulses (repeat)
CROSSFIT WANNAB’s
While running lap do various exercises at park
- 30# dumbbells 5 reps all in a row – 5 presses, 5 squats, 5 rows, 5 deadlifts – run
- jump rope – run
- bulgarian lunge on bench -run
- 10 merkins – run
- 10 pullups – run
- monkey bars – run
- 10 squat thrusts with sandbags – run
- 10 toes to bar with moving wheel as bar – run
- 10 inverted rows – run
- 10 bulgarian lunges on bench – run
- 10 squat thrusts with sandbag – run
- 10 bulgarian lunges on bench – run
- 6 box jumps – run
- 10 bulgarian lunges on bench – run…repeat
Toes to line on field – run – 10 burpees at each line to half field.
Al Gore for 6
50 LBCs OYO
Plank for 6
Circle up – catch tennis ball – if drop = burpee
NAMEORAMA
Prayers for hurricane relief/IR/ those that need it.
Always a pleasure. Always a humbling experience. Have a great weekend.
O