| Conditions |
60 degrees and perfect |
| Intro |
|
| Disclaimer |
|
| Warm Up |
Exercise |
|
Reps |
IC or OYO |
|
SSH |
X |
20 |
IC |
|
BBSU’s |
X |
10 |
OYO |
|
Mercans |
X |
10 |
OYO |
|
|
|
|
|
| The Thang |
Run to Corner of Rectory and Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Run to Old Bus Circle |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Box Cutters |
X |
10 |
IC |
|
Run to Elementary School |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Box Cutters |
X |
10 |
IC |
|
Mercans |
X |
15 |
OYO |
|
Run to Corner of Laurens and Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Box Cutters |
X |
10 |
IC |
|
Mercans |
X |
15 |
OYO |
|
Freddie Mercurys |
X |
20 |
IC |
|
Run to Empty Lot on Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Box Cutters |
X |
10 |
IC |
|
Mercans |
X |
15 |
OYO |
|
Freddie Mercurys |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Corner of Rectory and Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Box Cutters |
X |
10 |
IC |
|
Mercans |
X |
15 |
OYO |
|
Freddie Mercurys |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Corner of Rectory and Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Mercans |
X |
15 |
OYO |
|
Freddie Mercurys |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Halfway towards Chesnut |
|
Exercise |
|
Reps |
IC or OYO |
|
Freddie Mercurys |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Cannon in the Park |
|
Exercise |
|
Reps |
IC or OYO |
|
SSH |
X |
25 |
OYO |
|
BLOCK WORK |
|
4 Rounds of 20, 15, 10 & 5 Reps |
|
Exercise |
|
Total Reps Combined |
IC or OYO |
|
Overhead Press |
X |
50 |
OYO |
|
Squats |
X |
50 |
OYO |
|
KB Swings |
X |
50 |
OYO |
|
Jacob’s Ladder |
|
Start at the top of Chesnut Street. Run halfway down to the For Sale sign. Complete 8 burpees. Run Backwards back to the top of Chesnut Street and complete 7 burpees. Run back to sign and complete 6 burpees and so on and so forth until finished. |
|
|
|
Exercise |
|
Total Reps Combined |
IC or OYO |
|
Burpees |
X |
36 |
OYO |
|
Mosey to Tennis Courts |
|
Exercise |
|
Total Reps Combined |
IC or OYO |
|
Fifer Scissors |
X |
25 |
IC |
|
Alternating Shoulder Taps |
X |
25 |
IC |
|
LBC’s |
X |
25 |
OYO |
|
Plank Jacks |
X |
25 |
OYO |
|
BBSU’s |
X |
15 |
OYO |
|
Burpees |
X |
5 |
OYO |
| COT, Count-O-Rama, BOM |
Pray for those affected by Hurricane Harvey and those in the path of Hurricane Irma. |
| Announcements |
Kudos to Hope Solo for finishing the Blue Ridge Relay with F3 Lexington. |
| Moleskin |
Freddie Mercurys in cadence is more difficult than I anticipated. I hope nobody heard me crying. As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. |
