AO: The Tracks
Q: Dinghy ,
PAX: Luau (F3 Gwinnett), Boardwalk, Dinghy, Birdie, Chopsticks
FNGs:
COUNT: 7
CONDITIONS: Humid
WARMUP: 10 each of weedpickers, 4 count high knees, hillbillies, and Moroccan nightclubs, the. 57 SSH’s
THE THANG: Mosey to the half circle: 1) Conduct 1 Ranger Mercan/1 squat jack, lunge walk across and back through the grass. Add 1 to each up through 10. Hillbilly for the 6. 2) Mosey to the next tier, similar format except conducting step ups and erkins, jump of choice to the fountain and back. Imperial Walker for the 6. 3) Mosey to the next tier, same format except dips and squats, run out/Bernie Sanders back. Mosey to the flag. 4) Full dryhump, 1 Carolina Drydock to 2 monkey humpers, proceeding up by 1/2 reps respectively until reaching 10/20
MARY: gas pumpers, American hammers, lbc’s, flutter kicks, and that was time!
ANNOUNCEMENTS: Inaugural Waffle House 5k at the Hooch 7/22. Family convergence at Bridge on 8/1 at 7. 2nd F at Chipotle Sugar Hill on 3rd Monday of the month
COT: Prayers for Precious to find his car, for Boardwalk’s friend, amd travel mercies.
Q: Dinghy ,
PAX: Luau (F3 Gwinnett), Boardwalk, Dinghy, Birdie, Chopsticks
FNGs:
COUNT: 7
CONDITIONS: Humid
WARMUP: 10 each of weedpickers, 4 count high knees, hillbillies, and Moroccan nightclubs, the. 57 SSH’s
THE THANG: Mosey to the half circle: 1) Conduct 1 Ranger Mercan/1 squat jack, lunge walk across and back through the grass. Add 1 to each up through 10. Hillbilly for the 6. 2) Mosey to the next tier, similar format except conducting step ups and erkins, jump of choice to the fountain and back. Imperial Walker for the 6. 3) Mosey to the next tier, same format except dips and squats, run out/Bernie Sanders back. Mosey to the flag. 4) Full dryhump, 1 Carolina Drydock to 2 monkey humpers, proceeding up by 1/2 reps respectively until reaching 10/20
MARY: gas pumpers, American hammers, lbc’s, flutter kicks, and that was time!
ANNOUNCEMENTS: Inaugural Waffle House 5k at the Hooch 7/22. Family convergence at Bridge on 8/1 at 7. 2nd F at Chipotle Sugar Hill on 3rd Monday of the month
COT: Prayers for Precious to find his car, for Boardwalk’s friend, amd travel mercies.