• When: 05/25/2017
  • QIC: Bolt
  • The PAX: Schrute, Hope Solo, Abby Wambach, Stats, Wojo, Dufresne, Big Load, Sacagawea, Abacus, Mayhem, Timber, Harper Valley, Flight Risk, Red Baron, Snooki, Neon, Bolt


BOLT’S VIRGIN RUN

1 Corinthians 9:26-27 “Thus I do not run aimlessly; I do not fight as if I were shadowboxing. No, I drive my body and train it, for fear that, after having preached to others, I myself should be disqualified.”

It means… Don’t make exercise a half-hearted endeavor! Set goals, create a plan, and then execute it. Don’t be afraid to pray for helpWarmup Side Straddle Hop 15 in cadenceLittle Baby Arm Circles 15 in cadence forward and backwardsWood Choppers 15 in cadenceLittle Baby Crunches 20 on your own Mosey to the cornerThe CooperSprint to corner: 10 burpees, 10 squats, 10 merkins sprint back 9 burpees, 9 squats, 9 merkins and so forth down to 1 Mosey to light post…cinder blocks Straight line at Light Post (Cinder Blocks) Colt 45

  1. Cinder Blocks down 15 half curl (arms at 90 degrees)
  2. Cinder Blocks at halfway point 15 curls (to the chest)
  3. Cinder Blocks down 15 full curls

Kettle Bell Swings

  1. 15 on your own

Thrusters

  1. 15 on your own

Overhead Raises

  1. 15 on your own
  1. 15 on your own

Return Bricks and go to warmup area 

  • 10 Bobby Hurley’s Squat, slap the ground, do an “air jump shot” 1. squat 2. slap ground 3. Jump shot in cadence
    • 20 Boxcutters start position: legs together 6” 1. Spread legs (dolly) 2 legs up 3 legs together 4 down..legs never touch the ground …in cadence
    • 40 …Little baby Crunches on your own

 

  • 6 Inches Five reps 10 second holds

 

  • 20 Situps

BOM

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