Drop Kick Me Jesus

Attendance records were shattered in Columbia today with 27 faithful posting at Dreher High School. 3 FNGs added to the excitement. Sway began with an appropriate word from Hebrews and proceeded to lead the pax through a plyometric fat burn.

Conditions: Clear, 60 degrees

The Thang:

Run to upper field, COP:
George Rogers x20
Jump Rope Hops x20
High Knees, arms out x15
Switch Kicks x20
Hit The Floor x15
Donkey Kicks x10
[Repeat]

Power Stretch:
Chest
Flat Back
Lunge R/L
Runners Stretch Right, Arm up R/L
Deep Lunge Right
Runners Stretch Left, Arm up R/L
Deep Lunge Left
Back Stretch
Flamingo R/L

Set 1:
Silver Surfers x15
Squat Merkins x10
Wide Feet In/Out Abs
Power Jumps x15
One Leg CDD x5 each way

Set 2:
Pogo x10 each
Burpees x5
LBC x15
Merkins x10
Freddie x15
Mountain Climbers x10
Rosie x15
Hop Squats x10

Set 3:
Side Merkins x5 each
Fosburys x10 each
Power Knees x10 each
Balance Merkins x5 each

Stretch:
Chest
Squat
Back/Hammy R/L
Runners/Straight Leg
Flamingo

Jog to sideline for Ladder sprints:
1 + 10 Merkins and 10 LBC (no cadence)
3 + 10 Merkins and 10 LBC
Lunge Walk + 5 Burpees
5 – Forward/Backward/Karaoke/Froward/Karaoke + 10 Merkins and 15 LBC

Jog to Wall Street:
People’s Chair arms up x:60
Jungle Bois x18

COT

Ball of Man: Mission led prayer.

Moleskin:

• 27 is an all time record for Columbia. Also the warmest day. Coincidence? I think not.
• Welcome back Spooks Chair and Nancy.
• Epsteins Mothers for Nap, Tajh, Tugger, and Neighbor
• T-claps and welcome to FNG Duty, just back from his second ANG deployment to Kuwait
• During the workout, Roscoe called for revocation of Sway’s Google privileges #LotsOfNewMoves
• Mid-ladder, Luke channeled Bobby Bare and called out the title of this backblast
• Great energy today – looking forward to seeing Dredd, OBT, and Crotch Rocket next Saturday.
• Roscoe asked for Q on Tuesday, Tajh gets Thursday.

Word of the Day:
Hebrews 12:11-12

(11) No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. (12) Therefore, strengthen your feeble arms and weak knees.

Continued prayers for Rikard Best.