EVAC

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

1. 6 High Knees
2. 4 Iron Mikes repeat for minute

Second Minute

1. 5 Merkins
2. 5 Diamond Merkins repeat

Third Minute

1. On back legs up 5 toe touches
2. 5 LBCs repeat

Fourth Minute

1. 10 Mtn. Climbers
2. 10 Peter Parkers
3. 10 Parker Peters (repeat)

Fifth Minute

1. On back thrust hips up one leg straight (switch)
2. Superman pulses (repeat)

CROSSFIT WANNAB’s

While running lap do various exercises at park

1. 30# dumbbells 5 reps all in a row – 5 presses, 5 squats, 5 rows, 5 deadlifts – run
2. jump rope – run
3. bulgarian lunge on bench -run
4. 10 merkins – run
5. 10 pullups – run
6. monkey bars – run
7. 10 squat thrusts with sandbags – run
8. 10 toes to bar with moving wheel as bar – run
9. 10 inverted rows – run
10. 10 bulgarian lunges on bench – run
11. 10 squat thrusts with sandbag – run
12. 10 bulgarian lunges on bench – run
13. 6 box jumps – run
14. 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