Q: Southern Tip – Brent
PAX: C3P0, Southern Tip – Brent, Xerox – William Holman, Gobbles
(Gobbles was the Q but he’s not in Slack so I put his dad in to fill the slot. )
WARMUP: mosey around school stopping at various turns for 20x SSH, IW, Merkins
THE THANG: partner up, each team does 200 reps with P1 running to curb and back while P2 using 20LB or 25 LB for curls, oh press, bo row, press. We had some fun with this as the teams runner’s challenged each other and wore ourselves out (at least YHC did) between the sprinting and arm work.
Amble down to BB court, find a BB and each PAX takes a shot, each miss adds 10 reps. @Souther_Tip was the only one to get baskets so we did 30x squats, lunges (one other) 40x Burpees
ANNOUNCEMENTS: SOB lead beer run 3/4 through SouthEnd, 3/4 Rooster in Rock Hill, Christ Closet activity this weekend, see event channel
COT: Great VQ by Gobbles who didn’t miss a step or seem to mind calling cadence or bossing around a bunch of old guys, he’s a natural. And this was one workout I felt a bit more than the others the following day