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Working the Core for Speedo Season

I have only been to Watchtower a couple times, so taking on as the Q led to some site investigation. The temperature in the morning was pretty good for this time of the year.

Warm-up

  • Mosey from the parking lot to the first area of fun with the island area near the school.
  • 20 Side Straddle Hops
  • 20 Hillbilly’s
  • Calf stretches
  • Upward Dog / Downward Dog
  • 20 Merkins
  • Runners Stretch each leg

The Thang

The theme today was running and core activities. We only have a few months before we all have to hit the beach and what a good time of year to look ahead and think about where you want to be.

  • Each corner 5 Big Boys
  • Mosey to each corner
  • Repeat 3 times
  • Mosey next island area.
  • Each corner 10 LBC’s
  • Repeat 3 times
  • Mosey to larger area, closer to the rock pile
  • Each corner 20 flutters – 2 is 1
  • Repeat 2 times
  • Mosey to curb
  • Mountain climbers 1 minute, 10 seconds off, repeat 3 times.
    This is a helpful exercise to do 3 minutes a day for the ab area (so I’m told)
  • Partner up for some rock work
  • 200 Curls, 200 Tricep Press, 200 Overhead Press
  • Partner 1 starts the exercising, while Partner 2 runs to the curb and back.
  • Times Up, 2 minutes left, Mosey back to COT.

The Moleskin

Great job today gentlemen.  I have to say I felt sluggish, so will attribute that to giving Blood on Saturday (That’s all I can come up with 🙂 ).

Everyone had a great effort today with a positive attitude. We are all challenged with many ups and downs in our lives and our given one day at a time. Live today like it’s your last and be blessed for each day you wake up to have the opportunity do it again.

Have a great day.

Announcements

Christ Closet Folding Party Friday/Saturday 12 noon bring clothes over. Saturday after exercise 8am folding and rumor is a keg later on Saturday

CPR February 5th at Five Stones, 9:30am

Friday February 4th, the Effies

Waxhaw Waxstravaganza Febuary 12th,

Sledge playing at Mary O’Neil’s Saturday 8pm, head out to support Sledge.

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