Walnut Street Shakedown

QIC: Ohms
Date: 10/19/2017
PAX: Picasso, Best In Show (RESPECT), Angus, Flemish, Prosciutto
AO: Hill City (Renaissance Park)


Conditions: 48 deg. F, calm winds, clear skies, excellent weather for a beatdown

When 0530 arrived, YHC decided to take the PAX on a short lap around Mt. Midoriyama to bide some time and wait on the latecomers. When all PAX arrived, the disclaimer was given swiftly and to the point…”If you get hurt we will carry you to your car, as long as you don’t sue us, because we are not professionals.”

WARM-UP:

– SSH x 25 IC
– Arm Circles x 15 IC
– Reverse Arm Circles x 15 IC
– Shoulder Press x 15 IC

THE THANG:

Circuit #1: The Bridge

  • Mosey to the beginning of Walnut Street Bridge
  • Body Builders x 10 IC
  • Mosey to 1/4 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to 1/2 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to 3/4 across the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC
  • Mosey to the end of the Bridge
  • Merkins x 25 IC
  • LBC’s x 25 IC

Circuit #2: The Stairway

  • PAX #1 – Perform Bicep Curls using Coupon
  • PAX #2 – Run down to the bottom of the stairway and High Knee back to the top of the stairs
  • Rinse & Repeat until a total of 200 Bicep Curls have been completed

Circuit #3: The Hill

  • PAX #1 – Perform Bench Press exercise using Coupon
  • PAX #2 – Run down to the bottom of the hill and sprint back to the top of the hill
  • Rinse & Repeat until a total of 200 Bench Press Reps have been completed

Circuit #4: The Bridge

  • Mosey to the beginning of Walnut Street Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 1/4 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 1/2 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to 3/4 across the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey to the end of the Bridge
  • Carolina Dry Docks x 20 IC
  • LBC’s x 25 IC
  • Mosey back to the Love Shack with a Jail Break Sprint the final 100 yards


MOLESKIN

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”

Big Shout Out to the few PAX that showed up this morning and making themselves better!

Countorama
Nameorama
BOM

Sincerely,
OHMS