AO: Sandlot
Q: Ruby
PAX: Bayou, Coin Flip, Fenway, Two Gloves
FNGs: None
COUNT: 5
WARMUP:
SSHs x 15 + 3 burpees
IWs x 15 + 3 burpees
Abe Vigodas x 15 + 3 burpees
HBs x 15 + 3 burpees
LBACs – forward and back x 10 each
Raise the Roof x 10
Michael Phelps x 10
THE THANG:
Rotate a strength building exercise followed by cardio exercise
Round 1
Pull ups x 10 (or 20 if modified) follow with 10 SSHs
15 step ups each leg followed by 5 man makers w/ coupon
25 clean and press the with coupon followed by 10 Mntn climbers
25 merkins followed by short mosey
25 goblet squats followed by 10 SSHs
25 curls for girls w/ coupon followed by 5 man makers
25 OHPs w/ coupon followed by 10 SSHs
Intermission –
15 lunges per leg, 25 big boys, bear crawl 22 steps, 25 bayou mercuries, crab walk 22 steps, 25 LBCs, 22 fiddlers left, 15 side obliques (each side), 22 fiddlers right, 20’iron cross
Repeat Round 1 but cut from 25 to 15 reps
Q: Ruby
PAX: Bayou, Coin Flip, Fenway, Two Gloves
FNGs: None
COUNT: 5
WARMUP:
SSHs x 15 + 3 burpees
IWs x 15 + 3 burpees
Abe Vigodas x 15 + 3 burpees
HBs x 15 + 3 burpees
LBACs – forward and back x 10 each
Raise the Roof x 10
Michael Phelps x 10
THE THANG:
Rotate a strength building exercise followed by cardio exercise
Round 1
Pull ups x 10 (or 20 if modified) follow with 10 SSHs
15 step ups each leg followed by 5 man makers w/ coupon
25 clean and press the with coupon followed by 10 Mntn climbers
25 merkins followed by short mosey
25 goblet squats followed by 10 SSHs
25 curls for girls w/ coupon followed by 5 man makers
25 OHPs w/ coupon followed by 10 SSHs
Intermission –
15 lunges per leg, 25 big boys, bear crawl 22 steps, 25 bayou mercuries, crab walk 22 steps, 25 LBCs, 22 fiddlers left, 15 side obliques (each side), 22 fiddlers right, 20’iron cross
Repeat Round 1 but cut from 25 to 15 reps
MARY:
ANNOUNCEMENTS:
WO at Westwood on Sat at 0600
Sandlot convergence end of Feb
Charleston 10 yr on 3/11
COT:
What are you saying?
Exodus 20:7 – “You shall not misuse the name of the Lord your God, for the Lord will not hold anyone guiltless who misused his name”
Your word are the microphone of your heart. A transformed heart speaks life