[_playhouse] Getting to know your Short Circuit

AO: _playhouse
Q: Kid Rock
PAX: Flip Phone, Cliffhanger
FNGs: None
COUNT: 3
I figured I would post today’s BB in the playhouse in case anyone wants to know what the concept of Friday #short_circuit is all about-

We meet at Walnut Creek fields for a 5:15 launch and go for 1 hour. Ideally, we get 4 miles and a whole lot of reps- Here’s today’s breakdown:
With little promotion we had a handful of SC’s and a couple of HC’s for the morning.
We waited as long as we could, and started 1 minute late w 3 total. Diics, and we headed up the Pkwy toward 521- we hit our first 1/2 mile and stopped for our first station:
Merkins x 25
LBC’s x 25
Squats x 25
pick up the run again
1/2 mile in –
Side Straddle Squats x25
Imperial Walker x25
American Hammer x25
1/2 mile run to the pavilion to hit the tables-
Dips x25
Bavarian Split Squats x15 ea
Derkins x25
1/2 mile run including Gribble Hill to the rock pile
Curls x25 w/rock
Overhead extensions x 25 w/rock
Thrusters x 25 w/rock
1/2 mile run to the playground
Pullups x15
Deep Carolina Dry Docks x25
Mike Tysons x25
1/2 mile run to stone half wall
Step up jumps x20 ea
Incline Merkins x25
Wall sit w/ 2 way air press x 25
1/2 mile run past the tennis courts
Superman holds 30sec X2
Flutter kicks x 25
Mary Katherine’s x 15
1/2 mile run back to COT

we hit our 4 mile mark and Cliff says only his knee, hamstring and shoulder was in pain, but he liked the AO for his first time. Flip pushed the running pace as usual and modified workouts as needed. Looking forward to more PAX deciding to check out our site and do an “official launch” in the early Spring.

Announcements:

Ex-Lax event tomorrow
No post next week due to monthly convergence

YHC took us out

Hope to see more of you out at Short Circuit soon 💪🏼