Conditions |
32 degrees |
QIC |
Wojo |
PAX |
11 – Harper Valley, Cornwallis, Gameplan, Kiffin, Stats (Respect), Sacajawea (Respect), Crackhead (Respect), Tweetsie, Bolt (Respect), Neon (Respect) & Wojo |
Intro |
Good morning. |
Disclaimer |
Not a professional. Modify when necessary. |
Warm Up |
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
4 |
OYO |
|
SSH |
X |
10 |
IC |
|
TTT |
X |
10 |
IC |
The Thang |
Run to Corner of Rectory/Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Run to Old Bus Circle |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Tempo Cobra Squats |
X |
10 |
IC |
|
Run to Elementary School |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Tempo Cobra Squats |
X |
10 |
IC |
|
Tempo Merkins |
X |
15 |
IC |
|
Run to Corner of Laurens/Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Tempo Cobra Squats |
X |
10 |
IC |
|
Tempo Merkins |
X |
15 |
IC |
|
Box Cutters |
X |
20 |
IC |
|
Run to Empty Lot on Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Tempo Cobra Squats |
X |
10 |
IC |
|
Tempo Merkins |
X |
15 |
IC |
|
Box Cutters |
X |
20 |
IC |
|
Mountain Climbers |
X |
25 |
OYO |
|
Run to Corner of Fair/Rectory |
|
Exercise |
|
Reps |
IC or OYO |
|
Tempo Cobra Squats |
X |
10 |
IC |
|
Tempo Merkins |
X |
15 |
IC |
|
Box Cutters |
X |
20 |
IC |
|
Mountain Climbers |
X |
25 |
OYO |
|
Run to Corner of Fair/Chesnut |
|
Exercise |
|
Reps |
IC or OYO |
|
Tempo Merkins |
X |
15 |
IC |
|
Box Cutters |
X |
20 |
IC |
|
Mountain Climbers |
X |
25 |
OYO |
|
Run Halfway up Chesnut towards Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Box Cutters |
X |
20 |
IC |
|
Mountain Climbers |
X |
25 |
OYO |
|
Run to Corner of Rectory/Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Mountain Climbers |
X |
25 |
OYO |
|
RINSE AND REPEAT (different excercises) |
|
Run to Corner of Rectory/Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Run to Old Bus Circle |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Bobby Hurleys |
X |
10 |
OYO |
|
Run to Elementary School |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Bobby Hurleys |
X |
10 |
OYO |
|
Hand Release Merkins |
X |
15 |
IC |
|
Run to Corner of Laurens/Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Bobby Hurleys |
X |
10 |
OYO |
|
Hand Release Merkins |
X |
15 |
IC |
|
Flutter Kicks |
X |
20 |
IC |
|
Run to Empty Lot on Fair |
|
Exercise |
|
Reps |
IC or OYO |
|
Burpees |
X |
5 |
OYO |
|
Bobby Hurleys |
X |
10 |
OYO |
|
Hand Release Merkins |
X |
15 |
IC |
|
Flutter Kicks |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Corner of Fair/Rectory |
|
Exercise |
|
Reps |
IC or OYO |
|
Bobby Hurleys |
X |
10 |
OYO |
|
Hand Release Merkins |
X |
15 |
IC |
|
Flutter Kicks |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Corner of Fair/Chesnut |
|
Exercise |
|
Reps |
IC or OYO |
|
Hand Release Merkins |
X |
15 |
IC |
|
Flutter Kicks |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run Halfway up Chesnut towards Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
Flutter Kicks |
X |
20 |
IC |
|
SSH |
X |
25 |
OYO |
|
Run to Corner of Rectory/Lyttleton |
|
Exercise |
|
Reps |
IC or OYO |
|
SSH |
X |
25 |
OYO |
COT, Count-O-Rama, BOM |
|
Announcements |
1. Cornwallis will lead the workout on Tuesday in celebration of our 2 year anniversary. |
Prayer Requests |
None |
Moleskin |
I made it a point to call the majority of exercises “In Cadence” this morning. It is easy to come out here and lose sight of the group mentality, and by working in cadence the group works as one unit, and as we like to say…”Iron Sharpens Iron.” |