• When: 2019-01-12
  • QIC: Wojo
  • The PAX: 11 - Harper Valley, Cornwallis, Gameplan, Kiffin, Stats (Respect), Sacajawea (Respect), Crackhead (Respect), Tweetsie, Bolt (Respect), Neon (Respect) & Wojo


Tell Them How You Feel with 3 Little Words….Rinse and Repeat.

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.”