Disclaimer: I do not receive any compensation therefore I am not a professional. Modify as necessary.
Warm Up
SSH X 25 IC
TTH X 25 IC
LBAC’s X 25 IC forward/reverse
The Thang
100 Yards of Pain
PAX lines up on the goal line facing north. PAX bear crawls to 10 yard line & does 10 Merkins.
Bear crawl to 20 yard line & do 20 Merkins Bear crawl to 30 yard line & do 30 Merkins Bear crawl to 40 yard line & do 40 Merkins Bear crawl to mid field & do 50 Merkins. Roll over & do 50 LBCs & 50 Flutter Kicks Bear crawl to 40 yard line & do 40 Merkins Bear crawl to 30 yard line & do 30 Merkins Bear crawl to 20 yard line & do 20 Merkins Bear crawl to 10 yard line & do 10 Merkins Bear crawl to end zone PAX does ab work while rest of PAX catches up
Suicides
PAX lines up on goal line facing south. Runs suicides hitting every 10 yards & back all the way to the 50.
Blackjack
PAX again lines up on goal line facing south.
20 American Hammers then run to midfield & do 1 Bobby Hurley.
Back & forth until 1 American Hammer & 20 Bobby Hurleys.
PAX does plank routine in end zone while rest of PAX finishes Blackjack.
PAX circles up at midfield for Incredible Hulks
1 Merkin then 4 Raise the Roofs
2 Merkins then 8 Raise the Roofs
Continue all the way to 10 Merkins & 40 Raise the Roofs
COT, Counterama, & BOM
Announcements: Cornwallis announced our 3 year anniversary will be Tuesday 1/14. Looking for a great turnout. Be prepared to lead an exercise & give your anniversary date.
Prayer requests: prayers for God’s healing hands on Whaler’s friend, Billy Smith, Roddy Partin & our very own Harper Valley.
As always, a pleasure to lead!