Title | Calling Freddie Mercurys in Cadence = Bad Idea Jeans | |||
Date | 7/7/2018 | |||
Conditions | 71 degrees and muggy | |||
QIC | Wojo | |||
PAX | 11- Big Load, Bolt (Respect), Natty (FNG – Welcome), May Plant (Respect), Abacus, Ponzi, Sacagawea (Respect), Mayhem (Respect), Neon, Hope Solo, Hero and Wojo. | |||
Intro | Good morning. | |||
Disclaimer | Not a professional. Modify when necessary. | |||
Warm Up | Exercise | Reps | IC or OYO | |
Merkins | X | 10 | OYO | |
Squats | X | 10 | OYO | |
SSH | X | 10 | IC | |
The Thang | Run to Corner of Rectory/Lyttleton | |||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Run to Old Bus Circle | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Bobby Hurleys | X | 10 | OYO | |
Run to Elementary School | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Bobby Hurleys | X | 10 | OYO | |
Merkins | X | 15 | OYO | |
Run to Corner of Laurens/Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Bobby Hurleys | X | 10 | OYO | |
Merkins | X | 15 | OYO | |
Freddie Mercurys | X | 20 | IC | |
Run to Empty Lot on Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Bobby Hurleys | X | 10 | OYO | |
Merkins | X | 15 | OYO | |
Freddie Mercurys | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run to Corner of Fair/Rectory | ||||
Exercise | Reps | IC or OYO | ||
Bobby Hurleys | X | 10 | OYO | |
Merkins | X | 15 | OYO | |
Freddie Mercurys | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run to Corner of Fair/Chesnut | ||||
Exercise | Reps | IC or OYO | ||
Merkins | X | 15 | OYO | |
Freddie Mercurys | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run Halfway up Chesnut towards Lyttleton | ||||
Exercise | Reps | IC or OYO | ||
Freddie Mercurys | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run to Cannon beside the Gazebo | ||||
Exercise | Reps | IC or OYO | ||
Plank Jacks | X | 25 | OYO | |
2 Minute Water Break at the Gazebo | ||||
Grab Blocks and Line up Facing the Light Pole | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 25 | OYO | |
Burpee Broad Jumps to the Light Pole and Bear Crawl back to your Block | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 20 | OYO | |
Burpee Broad Jumps to the Light Pole and Bear Crawl back to your Block | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 15 | OYO | |
Burpee Broad Jumps to the Light Pole and Bear Crawl back to your Block | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 10 | OYO | |
Burpee Broad Jumps to the Light Pole and Bear Crawl back to your Block | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 5 | OYO | |
Burpee Broad Jumps to the Light Pole and Bear Crawl back to your Block | ||||
Return Blocks and Run to the top of Chesnut Street | ||||
11’s – Top of Chesnut perform 10 Hand-Release Merkins…Run to 2nd driveway and do Left-Right BBSUs (2 = 1 rep)….Backpedal back to the top of Chesnut and continue until total numbers are reversed. | ||||
Exercise | Reps | IC or OYO | ||
Hand Release Merkins | X | 55 | OYO | |
BBSUs | X | 110 | OYO | |
COT, Count-O-Rama, BOM | Pray for Abby Wambach’s family as they are mourning the loss of his Mother-In-Law. Continue to lift the Redfearn family up in prayer as well. | |||
Announcements | BSL is closed today so breakfast will be at the new Haile Street Grill, but we will be returning back to BSL next week. | |||
Prayer Requests | 1. Ratched’s Mother-In-Law 2. Schrute’s Family 3. Pot Hole’s Family 4. Wojo’s Mother 5. Ponzi’s Mother-In-Law |
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Moleskin | After a fun-filled Fourth, this was a much needed workout for everyone. Welcome aboard, Natty! As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. |
- When: 2018-07-07
- QIC: Wojo
- The PAX: 11- Big Load, Bolt (Respect), Natty (FNG - Welcome), May Plant (Respect), Abacus, Ponzi, Sacagawea (Respect), Mayhem (Respect), Neon, Hope Solo, Hero and Wojo.