Disclaimer. Not a professional. Modify as necessary. In the words of Lizard Man, don’t cheat your bod and come get your money’s worth.
WARM-A-RAMA:
- 5 Burpees (OYO)
- 10 Slow Squats (OYO)
- 15 Merkins (OYO)
- 20 Jumping Jacks, in Cadence
The Thang: Grab some bricks and head to Intersection of Rectory/Fair. It was Tabata Tuesday. 20 seconds on of an exercise with an AMRAP (As Many Reps As Possible) followed by 10 second recovery and then on to the next exercise.
- Corner of Rectory/Fair:
- Burpees
- Merkins
- Squats
- Mountain Climbers.
- Mosey with coupons to Chesnut/Fair:
- Rinse and Repeat.
- Mosey with coupons to Chesnut/Lyttleton:
- Rinse and Repeat.
- Mosey to Rectory/Lyttleton:
- Rinse and Repeat.
- Running/ Block Work—2 rounds.
- 4 Lines, One Block per Line. Rounded out the year with two rounds. First round required 20 reps, second round required 19 reps.
- First guy up did 20 Overhead Press and then sprints to cones and back to the starting line.
- This was followed by 20 Curls and sprints; back to starting line.
- 20 Bent Over rows, sprints, back to starting line.
- 20 Squats, sprints, back to starting line.
- Once everyone completed Round 1, we rinsed and repeated with 19 reps of the four exercises with blocks—overhead press, curls, bent over rows, squats and sprints.
- Core Work
- Planking/Crunches.
We then moseyed back to the flag for COT, Counteramma, and BOM.
Announcements: None.
Prayer Request: Mayplant’s cousin and all those individuals and families who may have been affected by the actions of a few in the Charlotte Diocese.
Stringbean and Short Circuit’s father—suffering from dementia and will be placed in a home soon. Please reach out to them.
Always enjoy the opportunity to lead this fine group of men. Thank you for showing up on New Year’s Eve.