Once again, I am posting a couple of weeks late.
Started off with a circle in the clubhouse parking lot.
- SSH X 20
- Forward Arm Circles X 20
- Mountain Climbers X 20
- A little plank yoga stretching
We headed to the track for some interval sprints. Jogged to the first running man and then sprinted to the next. Then jogged two running men and sprinted two, etc. Kept this up until we got to the pull-up bars.
Split into 4 groups and rotated through the following:
- Pull-ups X 20 as the count
- Carolina Dry Docks
- Jump Lunges
- Squats
Repeated the jog sprint interval pattern to the Mary area by the drinking fountain for the following:
- Freddy Mercury X 20
- Penguins X 20
- LBC X 20
- American Hammer X 20
One more set of jog sprint intervals to the fountain. Stopped there for some benches.
- Dips X 15
- Box jumps on the bench X 15
- Dips X 15
- Diamond Derkins X 15
- Dips X 15
Indian run with two lines to the row bars. Did some group led Mary while we waited for the 6.
Moseyed to the flag for name-o-rama and SBOM.
