Conditions | 70 degrees and muggy | |||
QIC | Wojo | |||
PAX | 8 – Stats (Respect), Kiffin, Mayplant (Mad Respect), Snookie, Mayhem (Respect), Neon (Respect), Whaler (Respect) & Wojo | |||
Intro | Good morning. | |||
Disclaimer | Not a professional. Modify when necessary. | |||
Warm Up | Exercise | Reps | IC or OYO | |
SSH | X | 20 | IC | |
TTT | X | 10 | IC | |
LBAC’s | X | 10 | IC | |
Reverse LBAC’s | 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 | |
Tempo Merkins | X | 10 | IC | |
Run to Elementary School | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Tempo Merkins | X | 10 | IC | |
Tempo Cobra Squats | X | 15 | IC | |
Run to Corner of Laurens/Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Tempo Merkins | X | 10 | IC | |
Tempo Cobra Squats | X | 15 | IC | |
Box Cutters | X | 20 | IC | |
Run to Empty Lot on Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Tempo Merkins | X | 10 | IC | |
Tempo Cobra Squats | X | 15 | IC | |
Box Cutters | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run to Corner of Fair/Rectory | ||||
Exercise | Reps | IC or OYO | ||
Tempo Merkins | X | 10 | IC | |
Tempo Cobra Squats | X | 15 | IC | |
Box Cutters | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run to Corner of Fair/Chesnut | ||||
Exercise | Reps | IC or OYO | ||
Tempo Cobra Squats | X | 15 | IC | |
Box Cutters | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run Halfway up Chesnut towards Lyttleton | ||||
Exercise | Reps | IC or OYO | ||
Box Cutters | X | 20 | IC | |
Plank Jacks | X | 25 | OYO | |
Run to Gazebo | ||||
Exercise | Reps | IC or OYO | ||
Plank Jacks | X | 25 | OYO | |
2 Minute Water Break | ||||
RINSE AND REPEAT (different excercises) | ||||
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 | |
Hand Release Merkins | X | 10 | OYO | |
Run to Elementary School | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Hand Release Merkins | X | 10 | OYO | |
Squat Jumps | X | 15 | OYO | |
Run to Corner of Laurens/Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Hand Release Merkins | X | 10 | OYO | |
Squat Jumps | X | 15 | OYO | |
Flutter Kicks | X | 20 | IC | |
Run to Empty Lot on Fair | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
Hand Release Merkins | X | 10 | OYO | |
Squat Jumps | X | 15 | OYO | |
Flutter Kicks | X | 20 | IC | |
SSH | X | 25 | OYO | |
Run to Corner of Fair/Rectory | ||||
Exercise | Reps | IC or OYO | ||
Hand Release Merkins | X | 10 | OYO | |
Squat Jumps | X | 15 | OYO | |
Flutter Kicks | X | 20 | IC | |
SSH | X | 25 | OYO | |
Run to Corner of Fair/Chesnut | ||||
Exercise | Reps | IC or OYO | ||
Squat Jumps | X | 15 | OYO | |
Flutter Kicks | X | 20 | IC | |
SSH | X | 25 | OYO | |
Run Halfway up Chesnut towards Lyttleton | ||||
Exercise | Reps | IC or OYO | ||
Flutter Kicks | X | 20 | IC | |
SSH | X | 25 | OYO | |
Run to Corner of Rectory/Lyttleton | ||||
Exercise | Reps | IC or OYO | ||
SSH | X | 25 | OYO | |
DEALER’S CHOICE | ||||
LBC’s (Mayplant) | X | 20 | OYO | |
Dips (Whaler) | X | 20 | OYO | |
Imperial Walkers (Kiffin) | X | 25 | OYO | |
Burpees (Wojo) | X | 5 | OYO | |
COT, Count-O-Rama, BOM | ||||
Announcements | 1. Shoutout to Mayhem, Stats and Whaler for showing up at 6:45 to finish Mayhem’s workout from Thursday. They crazy. 2. Congrats to Big Load for being named the 2019 Young Engineer of the Year by the South Carolina Society of Professional Engineers. 3. Be sure to check out KP Cassidy’s speech at the CHS Graduation Ceremony. You can find it on Youtube. |
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Prayer Requests | 1. Continue to pray for Mrs. Speaks (Cornwallis’ Mother-In-Law). 2. Pray for the Hopkins and Watson families in Kershaw. |
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Moleskin | As always, it is a pleasure to lead this fine group of men and I look forward to the privilige of doing it again soon. |
- When: 2019-06-08
- QIC: Wojo
- The PAX: 8 - Stats (Respect), Kiffin, Mayplant (Mad Respect), Snookie, Mayhem (Respect), Neon (Respect), Whaler (Respect) & Wojo