We had a good showing of men this morning for a good Eagles Nest Worthy workout. Wanted to workout some arms and obliques today. Popeye and Turbine made their much anticipated return from IR. Welcome back boys!

The thang:
Warmup
Seal Jacks 10
Plank jacks 20
Mountain Climbers 20
Spiderman push up 10 each leg
Moroccan night clubs 20

Mosey to the Winthrop Fountain
Plank-Knee ups and all pax move two to the right circle around the fountain until you return to starting point.
Side Plank – forearm down to the ground and side dip 10 second count both sides.

Mosey to front of Winthrop
Dips 20 in front of Brown Hall

Mosey to Lights in the middle of campus
9 lights
Side crab down to each light partner-up slap hands on each side movement.
At each light perform 10 Carolinas dry docks with partner

20 Bear Crunches – flip over into crab position – right knee to left elbow arm held back switch to left knee to right elbow

Mosey to Circle Down Hill
Plank up
Each person bear crawl to pavement and back to plank, whole rest of the group does a low plank.

Mosey to backside of Winthrop
On the Ramp we did 20 pull ups OYO

Mosey to walls outside Winthrop Fitness Center
Bear crawl up stairs
Burpees wall walk up x10
Each walk up the walk was five seconds up then five seconds down. Wall push up in the middle. Lots of pain 🙂

Mosey to front of residence hall AKA Winthrop Art
Plank-Knee ups and all pax move two to the right circle around the statue until you return to starting point. Knee to alternating elbow right to left, left to right.

Mosey back to AO
Two sets of stairs, why not bear crawl up one, and reverse bear crawl down the other.

Continued Mosey back to AO

Wrap up time permitted a last little exercise
Jack webs 50
15 merkins

Closing
Prayers for injured, lots of events coming up check newsletter.