A Dry Espresso

  • When: 12/29/16
  • QIC: Markup
  • The PAX: Peaches, Squints, Recliner, Vault, Kapowski, Root, Publix


8 pax were not scared of a little rain and posted this morning at Espresso. We worked out, laughed, talked, and just had a good time. We had a guest pax (Vault) from Sandhills who can do American Hammers faster than I have seen before and he does them correctly. No point in doing an exercise fast if it is not done correctly and you do not get any benefit from it. By the way… we did not see any rain this morning so if you slept in then you missed out!

The morning went a little like this:

Warmup
20 Side Straddle Hops IC
20 Alternating Toe Touches IC
20 Imperial Storm Troopers IC
20 Burpees OYO

The Thang
Mosey to Viewmont
20 Step-ups IC
20 Incline Merkins IC
Wall Sit
20 Air Presses IC

Mosey to basketball court
Animal movement to other end and then workout
Bear Crawl – 20 Merkins IC
Duck Walk – 20 RBC
Gorilla Walk – 20 Mountain Climbers
Frog Hop – 20 LBC

Wall Sit

Mosey around track for 2 laps and stop in corners for exercises
1. 20 Freddie Mercuries IC
2. 20 Flutter Kicks IC
3. 20 V-ups IC
4. 20 American Hammers

Mosey to St. Luke’s
20 Pull-ups OYO
20 Arm Circles IC
20 Incline Merkins IC
20 Wide-Armed Merkins IC
20 Rosalitas IC
20 RBC IC
20 LBC IC

Mosey to bottom of hill by clubhouse.
Run/Sprint to top of hill.
Indian Run back to flag for COT

WOD
I heard the WOD on K-LOVE on the way to the AO. It was relevant and something all of us should remember so I wanted to share it this morning.

“But those who trust in the LORD will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
Isaiah 40:31 NLT

We need to remember to lean on God and he will support us.

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2 Comments on "A Dry Espresso"

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Cropduster
Member

So have we OFFICIALLY changed this AO name?

Kapowski
Member

Glad to see Suppository was there and somehow YHC wasn’t. I must have dreamed getting out of the fartsack this morning…..and not seeing Suppository.

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