Southwood Hourglass

When: September 14, 2018

Where: Southwood

QIC: El Jefe

The PAX: Sleepy, Little Debbie, Mickey Mouse, AOL, Monty Python, Ron Swanson, Antonin

8 Pax showed up for a little fun with Cindy at the Southwood Hourglass.  Big props to these guys for giving it 100% for 50 minutes.  It was a grind.

Lord’s Prayer

Stretches

Warm up:

  • 20 x F3 count – Side Straddle Hops
  • 20 x Straight count – Merkins

The Thang: Southwood Hourglass (Estimated at ~0.3 miles per loop)

  • Grab you Cindy and mosey to the Southwood Hourglass
    • Round 1 – Cindy Curls (60 second AMRAP)
      • Run with Cindy to Hourglass middle, drop, finish run around the top portion, grab Cindy at Hourglass middle and take to bottom
    • Round 2 – Standing Cindy Row (60 second AMRAP)
      • Repeat Hourglass run above
    • Round 3 – Cindy Press (60 second AMRAP)
      • Repeat Hourglass run above
    • Round 4 – Prison Squats – Cindy at chest (60 second AMRAP)
      • Repeat Hourglass run above
    • Round 5 – Overhead Cindy Press (60 second AMRAP)
      • Repeat Hourglass run above
    • Round 6 – Cindy Flutters (60 second AMRAP)
      • Repeat Hourglass run above
    • Round 7 – Cindy Swing (60 second AMRAP)
      • Repeat Hourglass run above
    • Round 8 – Cindy Deadlift (60 second AMRAP)
  • Grab Cindy’s and mosey on back to Old Glory.

Total distance traveled was 2.4 miles.  

COT:  Pax is good.  Continued prayers for those affected by Hurricane Florence and to all our first responders.  Take time to reflect on the attacks on September 11, 2001 and what it means to you.  Monty Python brought up a great point on how we came together after 9/11 as a country and how we have lost some of that along the way.  Be good people!

Closing Prayer

Pledge of Allegiance

Hope y’all enjoyed.  Have a great weekend!

YHC,

El Jefe

 

 

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