4 Village People 1.10.22
QIC: Burns
Date: 1.10.2022
PAX: Schneider, Sea Man, Singing Cowboy, Burns
TSC & Schneider were gracious to have me along for a 2 mile EC run, great start to the morning. We returned to the lot, Sea Man joined us, and we began WoR with a mosey to the first island and back. SSH x20, IST x20, Whirlies x12, Abe Vs x6, Windmills x10 (all IC). Mosey to the first island and back. Arm swirlies F x10, Jack Reachers x10, Arm swirlies R x10, Michael Phelps x10 (all IC). Mosey to the first island and back.
The Thang
Four Corners
Starting at corner 1, do 10 merkins. Corner 2, 10 merkins + 20 plank jacks. Corner 3, 10 merkins + 20 plank jacks + 30 squats. Corner 4, … + 40 American hammers. Mosey over to the launch and TSC chooses an exercise (lbcs) for all to do while he runs the length of the parking lot & back.
Unwind the four corners, mosey to launch for Sea-Man to choose an exercise (burpees) while he runs.
Repeato with a new set of exercises – 10 reverse lunges DC, 20 jump squats, 30 Freddie mercs, 40 calf raises. At the halfway, Schneider chose SSHs while he ran, and after the full cycle YHC called HR merkins.
Time was short so YHC opted for the shelter over the third set (burpees, Mike Tysons, heels to heaven, SSH) for some bench work
Irkins, dips, r leg step up, dips, l leg step up, dips, derkins, dips, squatty potty, dips. All x10.
Mary – low flutter, penguin crunch, muttons L & R, heels to heaven all x15IC. Alabama prom dates for Schneider until time.
Hard work put in by all. VI Shovel Flag returned to the site Q, photo evidence provided on Slack. Prayers for TSCs father.
HOPE Run Sat, Sea Man has his first Flatline Q tomorrow.
Thanks for the keys, Sea Man!
