Title | Let’s Hear it for the Boys | |||
Date | 4/25/2019 | |||
Conditions | 63 degrees and pleasant | |||
QIC | Wojo | |||
PAX | 23 – Cornwallis, Schrute, Timber, Bolt (Respect), Ant Man, Big Load, May Plant (Respect), Harper Valley, Ratched, Tree Bark, Dufresne (Respect), Weed, Abacus, Sacajawea (Respect), Crackhead (Respect), Mayhem (Respect), Tweetsie, Flight Risk, Whaler (Respect), Skidder, Neon (Respect), States (Respect) & Wojo. | |||
Intro | Good morning. I’m substituting for Hope Solo. Let’s hope his ankle is better soon. Let’s grab blocks and head to the light pole. | |||
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 | |
Mosey to Chesnut Street | ||||
The Thang | Curbkins | |||
PAX lines up up one side of the street with feet on the curb. 10 decline merkins…bear crawl across the street…9 decline merkins…bear crawl across the street…8 decline merkins, etc. until you finish. | ||||
Take a lap around the park. Stop at each corner and perform 20 Flutter Kicks. Return to blocks and hold plank until entire PAX arrives. | ||||
Exercise | Reps | IC or OYO | ||
Flutter Kicks | X | 80 combined | OYO | |
KB SWINGS/BURPEE BROAD JUMPS/BEAR CRAWLS | ||||
Exercise | Reps | IC or OYO | ||
KB Swings | X | 20 | OYO | |
Burpee Broad Jumps until you reach the light pole. Bear Crawl Back to your block. | ||||
KB Swings | X | 15 | OYO | |
Burpee Broad Jumps until you reach the light pole. Bear Crawl Back to your block. | ||||
KB Swings | X | 10 | OYO | |
Burpee Broad Jumps until you reach the light pole. Bear Crawl Back to your block. | ||||
KB Swings | X | 5 | OYO | |
Burpee Broad Jumps until you reach the light pole. Bear Crawl Back to your block. | ||||
Take a lap around the tennis courts and return to the blocks. | ||||
15 minute AMRAP Circuit | ||||
Do as many rounds of the below circuit until 15 minutes has lapsed. | ||||
Exercise | Reps | IC or OYO | ||
Burpees | X | 5 | OYO | |
KB Swings | X | 10 | OYO | |
Block Jump-Overs | X | 15 | OYO | |
Freddy Mercurys | X | 20 | OYO | |
SSH | X | 25 | OYO | |
COT, Count-O-Rama, BOM | “A good example has twice the value of good advice.” | |||
Announcements | 1. Clinic Classic is Saturday morning. 2. Ratched is starting a Young Adult group (18-35) on Sundays from 5:00 – 6:30. Held at Baptist Church and everyone is welcome. |
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Moleskin | There are two types of people in this world: 1. People who say they don’t like the like the Footloose soundtrack, Duran Duran, Whitney Houston, etc. 2. Liars As always, it was a pleasure to lead this fine group of men and I look forward to the next opportunity. |
- When: 2019-04-25
- QIC: Wojo
- The PAX: 23 - Cornwallis, Schrute, Timber, Bolt (Respect), Ant Man, Big Load, May Plant (Respect), Harper Valley, Ratched, Tree Bark, Dufresne (Respect), Weed, Abacus, Sacajawea (Respect), Crackhead (Respect), Mayhem (Respect), Tweetsie, Flight Risk, Whaler (Respect), Skidder, Neon (Respect), States (Respect) & Wojo.