AO: thunder
Q: Phlegm
PAX: Spot, Snowflake, Insanity, Huffy (CBHM Masters Champ), Costanza, Strudel, Adrian, Oscar, Fallout, Jabberwocky
FNGs: None
COUNT: 11
WARMUP: Run 1 lap, circle up in field; SSH x 30, Imperial Walkers x 20, Through the Tunnel x 15, Squats x 20, Merkins IC x 10
THE THANG: The Pax performed one set of exercises and then did a series of Burpee Dans. Monkeyhumpers x 20, and freddie Mercuries x 20 OYO. Lunge walk between cones and do 1 burpee at each cone. Boxcutters x 20, Plank Jacks x 20, then lunge walk to each cone and 2 Burpees at each cone, Shoulder taps (counting 1 shoulder )x 20 and In and Outs x 20 OYO, Lunge Walk between cones with 3 Burpees at each cone, then Incline Merkins x 20 and Decline Merkins x 20 OYO, then lunge walk between cones with 4 Burpees at each cone. Run 1 lap when done and plank or air chair waiting for 6. Hip thrusters IC x 20, then R leg up hip thrust IC x 20, L leg up hip thrusters x 20, Spot LBC’s x 20, Slow Fast Merkins IC x 10. Run to front of building. One set of 4/4/4’s (wide arm merkins, regular merkins, diamond merkins). Incline calf mountain up stairs at front of building (increase rep x 1 with each step), Twinkle toes IC x 20, Squats x 20. Run back to COT. Plank with R arm up, L arm up and hold 30 second low plank. 30 seconds of High knees x 5/Merkins x 5.
ANNOUNCEMENTS: Runvergence at Eggs Up Grill on 1/26.
COT: Prayers for Snowflake’s Dad’s friend in Texas with a 22 week pre-term infant that has a leg injury and in the hospital. Strudel gave an excellent devotion on Hebrews.
Q: Phlegm
PAX: Spot, Snowflake, Insanity, Huffy (CBHM Masters Champ), Costanza, Strudel, Adrian, Oscar, Fallout, Jabberwocky
FNGs: None
COUNT: 11
WARMUP: Run 1 lap, circle up in field; SSH x 30, Imperial Walkers x 20, Through the Tunnel x 15, Squats x 20, Merkins IC x 10
THE THANG: The Pax performed one set of exercises and then did a series of Burpee Dans. Monkeyhumpers x 20, and freddie Mercuries x 20 OYO. Lunge walk between cones and do 1 burpee at each cone. Boxcutters x 20, Plank Jacks x 20, then lunge walk to each cone and 2 Burpees at each cone, Shoulder taps (counting 1 shoulder )x 20 and In and Outs x 20 OYO, Lunge Walk between cones with 3 Burpees at each cone, then Incline Merkins x 20 and Decline Merkins x 20 OYO, then lunge walk between cones with 4 Burpees at each cone. Run 1 lap when done and plank or air chair waiting for 6. Hip thrusters IC x 20, then R leg up hip thrust IC x 20, L leg up hip thrusters x 20, Spot LBC’s x 20, Slow Fast Merkins IC x 10. Run to front of building. One set of 4/4/4’s (wide arm merkins, regular merkins, diamond merkins). Incline calf mountain up stairs at front of building (increase rep x 1 with each step), Twinkle toes IC x 20, Squats x 20. Run back to COT. Plank with R arm up, L arm up and hold 30 second low plank. 30 seconds of High knees x 5/Merkins x 5.
ANNOUNCEMENTS: Runvergence at Eggs Up Grill on 1/26.
COT: Prayers for Snowflake’s Dad’s friend in Texas with a 22 week pre-term infant that has a leg injury and in the hospital. Strudel gave an excellent devotion on Hebrews.