A bunch of guys got up on a chilly Thanksgiving morning, met at a high school parking lot, and gave thanks for the ability to get up on a chilly holiday morning and meet at a hight school parking lot.
As the COP grew, Logo called an audible and decided we needed to break into two groups so my 20 minute workout needed to be turned into a 50 minute workout. Here’s what happened.
The Thang
COP, led by Robber and the Mission Men
- SSH
- Merkins
- Mountain Climbers
- Little Baby Armcircles
### BREAK INTO TWO GROUPS ###
Logo’s Running Party
Mosey to SUMC driveway
- Plank
- Low plank
- 6 inches
- 45 degrees
- 90 degrees
- Rinse a repeat
Mosey down Adger to Cassina
- OYO
- 20 Diamond Merkins
- 20 Jump Squats
- 20 Freedom Twist
- Plank/Low plank
Mosey down Cassina to Heathwood Circle
- OYO
- 20 Wide arm merkins
- 20 monkey humpers
- 20 rocky situps
Mosey around Heathwood Circle back onto Cassina
- Lunge walk 20 yards
- 20 Merkins
- Plank
Mosey to Heathwood Park
- 20 Iron Cross and 20 Decline Merkins OYO
- 30 Shoulder Press IC
- 20 Dips OYO
- 20 Toe taps IC
- 20 Dips OYO
- 20 Toe Taps IC
- 20 Shoulder Press IC
Head to basketball Court
- Line jumps side to side x 30 secs
- Shoulder Press x 20 IC
- Line jumps front to back x 30 secs
- Shoulder Press x 20 IC
- Line jumps side to side x 30 secs
- Holding arm extension x 20 secs
- Slow squats x 15 IC
Mosey to Logo’s front yard
- SSH x 20 IC
- 10 Merkins IC
- 20 Jump Squats OYO
Mosey down Devereaux back towards the Mothership
- Stop at Albion
- Monkey Humpers x 20 OYO
Mosey to corner of Devereaux and Adger
- 20 Iron Cross and Decline Merkins OYO
- Lunge walk 20 yds
- 20 Merkins
Mosey to Wall on Adger
- Peoples chair x 60 secs
- Rinse and repeat
- Shoulder press x 20 OYO while walking
Mosey to COP with Robbers group
Robber Block Party
- Mosey over to the brickpile and grab a block with your name on it.
- Cusack over to the big field
- Blockparty
- Curls for the girls
- Overhead press
- Squats
- Bigger boy sit ups
- HOLD EM OUT
- Bench Press
- Thrusters (Squat Press)
- Step-Ups
- Pick Em Up, Put Em Down
- CUSACK
- Shrugs
- Row
- Stings of Block Fire
- Partner one plank, partner two farmers carry 2 blocks across field, flip flop
- Partner one plank, partner two crosses field to do curls, flip flop
- Step-Up w/blocks
- Mosey to Hollywood Squares
- 10 box jumps / 20 step ups, plank till the 6 is completed
- Repeat
- Plank-O-Rama led by Wingack
COP
- High plank
- 10 Burpees OYO
Moleskine
- YHC was in the car headed for Thanksgiving in Monroe, GA with the M and 2.0, so please forgive the back blast delay. I hope each and every one of you guys had a great Thanksgiving with your family.
- Mark your calendar for our F3 Columbia Christmas Party on December 15.
- Please join us for a Mission Double Down opportunity this Saturday, 8:30 at Finlay Park. Chances are, after food bomb you dropped yesterday, you’ll need it.