Five warriors got out into the soggy gloom to continue with our recent Holiday theme at SpeedTrap. All involved were still toasted from maxing out on merkins from Thursday’s PT. Not one merkin was performed today…oh wait, we did some with 40 pound sandbags. (Fabulous idea whoever came up with that one.) Quads and backs got most of the workout this fine morning.
The Thang
INTRO AND DISCLAIMER
PRAYER
WARM UP JOG AROUND BOTH PARKING LOTS.
20 IC SSH
20 IC LBC
20 IC WINDMILL
20 IC IMPERIAL WALKER
“TOP 40 CHRISTMAS SONGS”
COUNT OFF TEAMS OF 4…MAKE THAT 2. MOSEY TO TIRES.
“GRANDMA GOT RUN OVER BY A REINDEER” Go ahead and sing along….
FLIP TIRES 5x EACH TO BASE OF HILL.
5X TEAM OVERHEAD PRESS
TEAM FLIP TIRES UP STEEP HILL TO PARKING LOT.
5X TEAM OVERHEAD PRESS
FLIP TIRES 5x EACH TO OPPOSITE END OF PARKING LOT.
5X TEAM OVERHEAD PRESS
TEAM CARRY TIRES BACK TO START.
MOSEY TO SAND BAGS. DROP THEM AT DITCH FOR…
“OVER THE RIVER AND THRU THE WOODS”
10X SQUATS WITH SAND BAG @ DITCH..ERR…RIVER
BEAR CRAWL UP HILL TO FENCE
10X BURPEES. COUNTDOWN 10-8-6-4-2
SPRINT DOWN HILL TO “RIVER”
10X SQUATS WITH SAND BAG @ DITCH..ERR…RIVER
BACK PEDAL SPRINT TO UPHILL TO PLAYGROUND.
2X BIG BOYS @ PLAYGROUND 2-4-6-8-10
SPRINT DOWN HILL TO “RIVER”
10X SQUATS WITH SAND BAG
REPEAT UNTIL BURPEE COUNTDOWN IS COMPLETE. PLANK ON 6’S (that was 110X bag squats if you are keeping track.)
OVERHEAD CARRY SANDBAGS TO PLAYGROUND FOR…
“JINGLE BELLS ROCK”
MOSEY TO CHURCH BB COURT WITH SAND BAGS.
TEAMS 1 VS 2 SHOOT THE ROCK. EACH PAX NAMES AN EXERCISE.
IF ANYONE ON YOUR TEAM DRAINS SHOT IT TEAM 10X EXERCISE.
IF NOBODY HITS IT, TEAM DOES 15X EXERCISE. (WE DID A LOT OF 15’s.)
15X FLUTTER KICKS
15X MOUNTAIN CLIMBERS
15X FREDDIE MERCURIES
15X PUSH UPS WITH SANDBAG ON BACK
10X CHEST PRESSES WITH SAND BAG
RETURN SAND BAGS.
INDIAN RUN BACK TO SHOVEL FLAG FOR MARY.
5 MINUTES OF MARY – DEALER’S CHOICE
36X FLUTTER KICKS (BUD)
25X HEEL TOUCHES (HALL PASS)
1 MIN BOAT CANOE (STIRRUPS)
COT
ANNOUNCEMENTS AND CLOSING PRAYER
No workout December 25. Go to Depot.
Possible “First Friday Fathers” workouts at SpeedTrap starting 1/2/2015 with your 2.0’s. Tentative at this point.
Pray for Christopher Bouknight, (Breaker-1-9’s 2.0) who was recently having some blood/bruising issues.
Pray for Rachel Cosby (Rudy’s 2.0) who will be having knee surgery on 12/29.
Pray for Johnnie Mathis (Bud’s mother-in-law) who is battling breast cancer.