Conditions: 59 degrees and pleasant
| Intro | Thanks to Cornwallis for filling in. The Q thought it would be better to miss warmup than pull a Flight Risk mid-workout. | |||
| Disclaimer | Not a professional. Modify when necessary. | |||
| Warm Up | Exercise | Reps | IC or OYO | |
| SSH | X | 20 | IC | |
| Wood Choppers | X | 20 | IC | |
| Imperial Walkers | X | 10 | IC | |
| BBSU | X | 10 | OYO | |
| The Thang | Run Halfway up Rectory | |||
| Exercise | Reps | IC or OYO | ||
| Burpees | X | 5 | OYO | |
| Run to Corner of Rectory and Lyttleton | ||||
| Exercise | Reps | IC or OYO | ||
| Burpees | X | 5 | OYO | |
| Tempo Merkins | X | 10 | IC | |
| Run to Top of Hampton Street | ||||
| Exercise | Reps | IC or OYO | ||
| Burpees | X | 5 | OYO | |
| Tempo Merkins | X | 10 | IC | |
| Box Cutters | X | 15 | IC | |
| Run to Old Bus Circle | ||||
| Exercise | Reps | IC or OYO | ||
| Burpees | X | 5 | OYO | |
| Tempo Merkins | X | 10 | IC | |
| Box Cutters | X | 15 | IC | |
| SSH | X | 20 | OYO | |
| Run to Elementary School | ||||
| Exercise | Reps | IC or OYO | ||
| Burpees | X | 5 | OYO | |
| Tempo Merkins | X | 10 | IC | |
| Box Cutters | X | 15 | IC | |
| SSH | X | 20 | OYO | |
| Freddie Mercuries | X | 25 | IC | |
| Run to Corner of Laurens and Fair | ||||
| Exercise | Reps | IC or OYO | ||
| Tempo Merkins | X | 10 | IC | |
| Box Cutters | X | 15 | IC | |
| SSH | X | 20 | OYO | |
| Freddie Mercuries | X | 25 | IC | |
| Run to Empty Lot on Fair | ||||
| Exercise | Reps | IC or OYO | ||
| Box Cutters | X | 15 | IC | |
| SSH | X | 20 | OYO | |
| Freddie Mercuries | X | 25 | IC | |
| Run to Corner of Rectory and Fair | ||||
| Exercise | Reps | IC or OYO | ||
| SSH | X | 20 | OYO | |
| Freddie Mercuries | X | 25 | IC | |
| Run to Corner of Chesnut and Fair | ||||
| Exercise | Reps | IC or OYO | ||
| Freddie Mercuries | X | 25 | IC | |
| Run Halfway Down Chesnut Street and do 10 Bobby Hurleys. Backpedal up to the top and do 8. Back down for 6, backpedal up for 4, back down for 2 and backpedal up. | ||||
| Mosey to Tennis Courts | ||||
| Burpee Broad Jumps until you reach the opposite end line and sprint back. | ||||
| Exercise | Reps | IC or OYO | ||
| BBSU | X | 15 | OYO | |
| Sprint to the opposite end line and sprint back. | ||||
| Exercise | Reps | IC or OYO | ||
| Clap Merkins | X | 10 | OYO | |
| Bear Crawl until you reach the opposite end line and Bear Crawl back. | ||||
| Exercise | Reps | IC or OYO | ||
| LBC’s | X | 25 | OYO | |
| Sprint to the opposite end line and sprint back. | ||||
| Exercise | Reps | IC or OYO | ||
| Clap Merkins | X | 10 | OYO | |
| High Knee Skip to the opposite end line and High Knee Skip Back | ||||
| Exercise | Reps | IC or OYO | ||
| Cobra Squats | X | 25 | IC | |
| Sprint to the opposite end line and sprint back. | ||||
| Exercise | Reps | IC or OYO | ||
| Burpees | X | 5 | 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 | 1. Shovel Flag will be planted at the finish line of the Clinic Classic on Saturday morning. For those not running, we will have our regularly led workout courtesy of Weed. 2. Good luck to Skipper and the CHS baseball team in the playoffs today. | |||
| Moleskin | Thanks to Cornwallis for starting the warmup. My apologies for being tardy. Hope y’all enjoyed it as much as I did, although next time I’ll make sure not to Q the day after a circuit run with Stats. As always, it was an honor and pleasure to lead this fine group of men, and I look forward to the next opportunity. | |||