Date | 9/18/2018 | |||
Conditions | 71 degrees and muggy | |||
QIC | Wojo | |||
PAX | 22 – Schrute, Bolt (Respect), Abby Wambach (Respect), Timber, Hope Solo, Whaler (Respect), Tweetsie, Skipper, May Plant (Respect), Weed, Ponzi, Cornwallis, Abacus, Crackhead (Respect), Sacagawea (Respect), Mayhem (Respect), Dufresne (Respect), Flight Risk, Snookie, Stats (Respect), Harper Valley & Wojo. | |||
Intro | Good morning. | |||
Disclaimer | Not a professional. Modify when necessary. | |||
Warm Up | Exercise | Reps | IC or OYO | |
SSH | X | 10 | IC | |
TTT | X | 10 | IC | |
Squats | X | 10 | OYO | |
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 | |
Tempo Cobra Squats | X | 10 | IC | |
Run to Elementary School | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Tempo Cobra Squats | X | 10 | IC | |
Merkins | X | 15 | OYO | |
Run to Corner of Laurens/Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Tempo Cobra Squats | X | 10 | IC | |
Merkins | X | 15 | OYO | |
LBC’s | X | 20 | OYO | |
Run to Empty Lot on Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Tempo Cobra Squats | X | 10 | IC | |
Merkins | X | 15 | OYO | |
LBC’s | X | 20 | OYO | |
Plank Jacks | X | 25 | OYO | |
Run to Corner of Fair/Rectory | ||||
Exercise | Reps | IC or OYO | ||
Tempo Cobra Squats | X | 10 | IC | |
Merkins | X | 15 | OYO | |
LBC’s | X | 20 | OYO | |
Plank Jacks | X | 25 | OYO | |
Run to Corner of Fair/Chesnut | ||||
Exercise | Reps | IC or OYO | ||
Merkins | X | 15 | OYO | |
LBC’s | X | 20 | OYO | |
Plank Jacks | X | 25 | OYO | |
Run Halfway up Chesnut towards Lyttleton | ||||
Exercise | Reps | IC or OYO | ||
LBC’s | X | 20 | OYO | |
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 Circle Up | ||||
SUPER 12’S | ||||
1 KB Swing/1 Freddie Mercury, 2 KB Swings/2 Freddie Mercurys, 3 KB Swings/3 Freddie Mercurys and continue to increase reps until completing 12 of each. (1-2-3-4 count = 1 Freddy Mercury) | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 78 | OYO | |
Freddie Mercurys | X | 78 | OYO | |
Put blocks away and circle back up. | ||||
CHUMBA-BURPEE | ||||
To the song Tubthumping, start with SSH at beginning of the song. Every time they sing “I get knocked down, but I get up again” you do a burpee. When not doing burpees, you SSH continuously. | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 27 | OYO | |
DEALER’S CHOICE | ||||
Exercise | Reps | IC or OYO | ||
LBC’s (May Plant) | X | 15 | OYO | |
Merkins (Dufresne) | X | 20 | OYO | |
LBAC’s (Bolt) | X | 20 | IC | |
COT, Count-O-Rama, BOM | ||||
Announcements | 1. Rev Run 5K/10K is on Saturday. If you aren’t running, contact Hope Solo about handing out water. 2. Tweetsie will be collecting supplies for storm/flood victims at 7:30 at Grace Church. |
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Prayer Requests | 1. Storm and flood victims in SC, NC and VA 2. Bolt’s Father-in-Law as he faces surgery 3. Wojo’s college friend passed away. Pray for his soul, his family and friends. |
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Moleskin | Anyone know how to kill a park full of fireants? Looks like Harper Valley may be drinking his Woodford in a bathtub full of Calamine lotion tonight. As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. |
- When: 2018-09-18
- QIC: Wojo
- The PAX: 22 - Schrute, Bolt (Respect), Abby Wambach (Respect), Timber, Hope Solo, Whaler (Respect), Tweetsie, Skipper, May Plant (Respect), Weed, Ponzi, Cornwallis, Abacus, Crackhead (Respect), Sacagawea (Respect), Mayhem (Respect), Dufresne (Respect), Flight Risk, Snookie, Stats (Respect), Harper Valley & Wojo.