| Conditions |
Humid 71 degrees |
| QIC |
Timber |
| PAX |
Big Load, Neon, Bolt, Stats, Wojo, Schrute, DuFresne, Snooki, Crackhead, Harper Valley, Abby Wambach, Kiffin, Mayplant, Gameplan, Abacus, Sacajawea, Mayhem, Tweetsie, Skipper, Weed, Timber |
| Intro |
We’re here to get better and work on form over speed today |
| Disclaimer |
given |
| Warm Up |
Exercise |
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Reps |
IC or OYO |
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SSH |
X |
20 |
IC |
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Windmills |
X |
15 |
IC |
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Imprial Walker |
X |
20 |
IC |
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Smurf Jax |
X |
10 |
IC |
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| The Thang |
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Ladder Circuit via Hampton, Jordan, & Chesnut Streets |
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Starting with 5 Box Cutters we added an exercise with each stop |
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and did high knees, Karaoke & Sprints between stops |
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| Stop 1 |
Box Cutters |
X |
5 |
IC |
| Stop 2 |
BBSU’s |
X |
10 |
IC |
| Stop 3 |
Plank Jax |
X |
15 |
IC |
| Stop 4 |
Scorpion Drydocks |
X |
20 |
OYO |
| Stop 5 |
Flutter Kicks |
X |
25 |
OYO |
| Stop 6 |
Lbc’S |
X |
30 |
OYO |
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| The Cooper at Chesnut St. Hill |
10 Burpees/10 Squats/10 Merkins (run around cone and back 50yds) |
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9 Burpees/9 Squats/9 Merkins (run around cone and back 50yds) |
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Down to 1 burpee/1 Squat/1 Merkin |
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| Stop 7 near Shovel Flag |
one step down ladder dropping the Lbc’s and changing the Flutter Kicks to 25 IC |
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Run Back to Picnic Table at the Shovel Flag |
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| COT, Count-O-Rama, BOM |
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| Announcements |
Skipper’s relocating Saturday’s Q to the High School Wellness Center 7:00 AM (Skipper) |
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Snooki has two Clemson football tickets availavle- no charge (Snooki) |
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Boys and Girls Cross Country teams had a good Lancaster meet: Girls first, Boys 3rd (Bolt) |
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Mayplant is celebrating one year of F3-Cheers! (Mayplant) |
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Prayers for Lizard Man’s brother who is going through colon cancer treatments (Mayhem) |
| Moleskin |
The odor from the trash truck this morning almost caused merlot to spill. Harper Valley was attacked by fire ants. Other that that it was a fine morning. It was an honor to lead. |
