YHC visited Thunder a couple of weeks ago and was inspired by our workout there that day so ably led by Betamax. So, I decided to bring a similar format to #thepile this morning. Thanks for the inspiration, Beta.
Conditions: 29, clear, cold
The Thang:
Mosey around the front of the school to the lower field
COP
- Mountain Climbers – 20 4ct. IC
- Imperial Walkers – 20 4ct. IC
- SSH – 20 4ct. IC
- LBCs – 20 4ct. IC
- LBAC forward – 20 4ct. IC
- LBAC reverse – 20 4ct. IC
- High Knees – 20 4ct. IC
Move over to people’s wall
- Wall sit – 60 secs.
- Burpees – 5 OYO
- Wall sit – 60 secs.
- Burpees – 5 OYO
- Wall sit – 60 secs.
- Burpees – 5 OYO
Mosey around to the back parking lot for 4 corners of 10-20-30 (moved to upper field once cars started pulling into the parking lot). Complete the following sets of exercises sprinting between each corner – 1 round = 4 sets
- Round 1: 10 Merkins; 20 Squats; 30 LBCs
- Round 2: 10 LBCs; 20 Merkins; 30 Squats
- Round 3: 10 Squats; 20 LBCs; 30 Merkins
Since the pax completed obliterated these rounds with plenty of time to spare, Mosey to the pile and grag 2 bricks each. Flutters while waiting on the 6.
COP all w/bricks
- Bricks overhead flutter kicks – 10 4ct. IC
- Bench press – 20 4ct. IC
- Russian twists – 10 4ct. IC
- Bent over rows – 10 4ct. IC
- Bent over flys – 10 4ct. IC
- OH press – 20 4ct. IC
- BBSU – 10 OYO
Return bricks, head to COT
COT/BOM w/SCORE
DEVO: Heartbreaker – Think about God’s grace and what it means to you. Our grace is free, but remember that we have grace because Jesus paid the ultimate price.
Announcements:
- Cotton Mouth – 1/23
- F3 Foundation Meeting – 1/15 Boris’ house
That is all.