| Conditions |
60 degrees and nice |
| QIC |
Wojo |
| PAX |
18 – MayPlant (Mad Respect), Sully, Change Order (Respect), Hope Solo, Timber, Bolt (Respect), Weed, Harper Valley (Respect), Sacajawea (Respect), Tweetsie, Abacus (Respect), Mayhem (Respect), Stats (Respect), Schrute, Whaler (Respect), Skipper (Respect), Dufresne (Respect) and Wojo. |
| Intro |
Good morning. |
| Disclaimer |
Not a professional. Modify when necessary. |
| Warm Up |
Exercise |
|
Reps |
IC or OYO |
| |
SSH |
X |
20 |
IC |
| |
LBAC’s |
X |
10 |
IC |
| |
Reverse LBAC’s |
X |
10 |
IC |
| The Thang |
Run to Corner of Rectory/Fair |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Burpees |
X |
5 |
OYO |
| |
Run to Lot on Fair |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Burpees |
X |
5 |
OYO |
| |
Tempo Cobra Squats |
X |
10 |
IC |
| |
Run to Corner of Fair/Laurens |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Burpees |
X |
5 |
OYO |
| |
Tempo Cobra Squats |
X |
10 |
IC |
| |
Merkins |
X |
15 |
OYO |
| |
Run to Corner of Laurens/Lyttleton |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Burpees |
X |
5 |
OYO |
| |
Tempo Cobra Squats |
X |
10 |
IC |
| |
Merkins |
X |
15 |
OYO |
| |
Box Cutters |
X |
20 |
IC |
| |
Run to Bus Circle |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Burpees |
X |
5 |
OYO |
| |
Tempo Cobra Squats |
X |
10 |
IC |
| |
Merkins |
X |
15 |
OYO |
| |
Box Cutters |
X |
20 |
IC |
| |
Mountain Climbers |
X |
25 |
OYO |
| |
Run to Corner of Lyttleton/Hampton |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Tempo Cobra Squats |
X |
10 |
IC |
| |
Merkins |
X |
15 |
OYO |
| |
Box Cutters |
X |
20 |
IC |
| |
Run to Corner of Hampton/Jordan |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Merkins |
X |
15 |
OYO |
| |
Box Cutters |
X |
20 |
IC |
| |
Mountain Climbers |
X |
25 |
OYO |
| |
Run to Corner of Jordan/Carrison |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Box Cutters |
X |
20 |
IC |
| |
Mountain Climbers |
X |
25 |
OYO |
| |
Run to Corner of Jordan/Chesnut |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Mountain Climbers |
X |
25 |
OYO |
| |
Run to Corner of Chesnut/Lyttleton |
| |
Exercise |
|
Reps |
IC or OYO |
| |
Mountain Climbers |
X |
25 |
OYO |
| The Thang – Part Deux |
Run to the top of Chesnut Street. Start with 5 burpees at the top of the hill, run to the middle for 5 Hello Dollys/Iron Crosses, run to the bottom for 5 Jump Squats and run back to the top of the hill. Rinse and repeat with 5 reps every round until time is up. |
| Announcements |
1. Harper Valley appreciates the encouragement from the PAX and is especially motivated by MayPlant. Great to have him out here in the gloom again. |
| Prayer Requests |
1. Continue to pray for Travis, the child who got out of his car seat and fell out of a moving car. |
| 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. |
