Conditions: 30 degrees – it was cold
The Thang: 8 pax arrived in the gloom, 1 who ran from home wearing shorts – beast mode style, not knowing what YHC had planned. It started off in grand style by running to the elementary school playground, the long way, for an extended warm-up & COP. Mubble chatter was wondering if YHC was reliving his 30’s. The workout finished in style on the football field for a little 4 corners, amarp for 1 minute with runs between stations. The pax learned not to out run YHC as only he knew what was next on the Wienke.
Mosey to Elementary School Paly Ground for Warmup COP
SSH x 30 IC
Merkins x 10 IC
Windmills x 30 IC
Arm circles x 15 IC each direction
Flutter kicks x 30 IC
Imperial Walkers x 30 IC
Through the Tunnel X 30 IC
LBC X 30 IC
Pull-ups 3 sets all up got oyo & then 10 assisted
Jog to Pavilion
Dips x 10 IC
Decline Merkins x 10 IC
Dips x 10 IC
Incline Merkins x 10 IC
Mosey to Football field for the Grinder
4 stations 1 minute each amrap, all corners of football field, modified the last set as time was drawing to a close.
Station 1:
Big Boy Situps
Flutter Kicks
LBC’s
Station 2:
Merkins
Carolina Dry Docks
Plank up/downs
Station 3:
Monkey Humpers
SSH
Squats
Station 4:
Burpees (crowd pleaser)
Plank Jacks
Mountain Climbers
Mosey back to shovel flag for BOM
Announcements/Prayer Request
Pray for Stones
Pray for Smoeky’s wife’s grandmother who recently passed away after an extended fight with Alzheimer.
Pax heard a lot of fire department sirens during the workout, please pray for those affected by whatever the fire department responded to. Lot’s of structure fires this time of year.
BIRCH Christmas party tonight (12/11/14) Palmetto Church of Christ, 7000 Nursery Rd at 6:30 p.m.
NO STRUT WORKOUT this Saturday, we will converge at Jumanji. Meet at Bi Lo on St Andrews Rd to carpool at 6 a.m.