Conditions: 40 Degrees and Crisp!
Intro | Good Morning. I’m not a professional. Modify as needed. Let’s get started. | |||
Disclaimer | Not a professional. Modify when necessary. | |||
Warm Up | Exercise | Reps | IC or OYO | |
Mosey to Corner of Fair and Rectory | ||||
Burpees | X | 5 | OYO | |
Run to Corner of Fair and Chesnut | ||||
Lunges | X | 10 | IC | |
Run halfway down Chesnut | ||||
Imperial Walkers | X | 15 | IC | |
Backpedal back to Corner of Fair and Chesnut | ||||
Merkins | X | 20 | OYO | |
Run Halfway up Chesnut towards Lyttleton | ||||
Plank Jacks | X | 25 | OYO | |
Mosey to Cannon in the Park | ||||
SSH | 30 | OYO | ||
Grab Blocks and Circle around the Light Pole | ||||
The Thang | SUPER 12’s | |||
1 KB Swing/1 BBSU, 2 KB Swings/2 BBSU’s, 3 KB Swings/3 BBSU’s and continue to increase until reaching 12 reps of each. | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 78 | OYO | |
BBSU’s | X | 78 | OYO | |
Run to Tennis Courts | ||||
11’s | ||||
PAX starts on end line and performs 10 burpees and sprints to next end line and performs 1 IronCross. Sprint back and keep ascending and descending until order is reversed and PAX performs 10 Iron Crosses and 1 burpee. Total each round always equals 11. | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 55 | OYO | |
Iron Cross | X | 55 | OYO | |
Run back to Blocks | ||||
SUPER 8’s | ||||
1 KB Swing/1 BBSU, 2 KB Swings/2 BBSU’s, 3 KB Swings/3 BBSU’s and continue to increase until reaching 8 reps of each. | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 36 | OYO | |
Put Blocks away and return to the Circle around the Light Pole | ||||
CHUMBA-BURPEE | ||||
To the song Tubthumber, start with SSH at beginning of the song. Every time they say “I get knocked down, but I get up again” you do a burpee. While not doing burpees, you are continuously doing the SSH. | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 27 | OYO | |
COT, Count-O-Rama, BOM | Continue praying for the Redfearn family. | |||
Announcements | 1. Battle of Camden BBQ Cookoff sponsored by the Jaycees is May 18-19. Family-friendly. Wings, Mac’ N’ Cheese, BBQ and Beer. 2. Clinic Classic 5K to support the Community Medical Clinic is at 7:30 am on April 28. F3 had good participation last year. There was some chatter about lining up during our workout and doing pickle pounders to cheer the runners on. | |||
Moleskin | 2 comments directed at me stood out: “I am going to kick you in the head” and “I hope your vacation is miserable.” The constant SSH’s during Chumba-Burpee proved to be tougher than I imagined. My next workout is probably going to be free of burpees. As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. |