This AM rolled in with some cool crisp air. After 11 fartsacks were emptied, DRP’s were swallowed with a nice cup of CANTORE (Pole Cat probably brewed his on an open fire…so manly). Though YHC is probably the best counter in all of Smokehouse…pause for laughs……he wanted to simplify to solidify and printed out the handy dandy weinke. WEINKE”S EVERYWHERE!!! Well, 1 weinke divided into 10 weinke’s, in an oval, describing a pyramid. BOOOM, easy peasy!
Conditions: 43 and good to breathe
Disclaimer
Prayer
MOSEY TO THE CORNER OF THE GYM
High Knees toward Ole Smokey
Butt Kicks
High Kicks
High Knees
Butt Kicks
TTT x20IC UP Ole Smokey and down
Windmill x15IC Up Ole Smokey and down
Imperial Walker x10IC …Ole Smokey
SSH x25 IC…Ole Smokey
THE THANG:
MOSEY TO BLOCK PILE EVERYONE BLOCK UP
There are 10 cones on the track. Start at 1, perform exercise and Cusak with block to the next cone. Repeat to complete all cones. Exercises pyramid up at the cones.
CONE 1:
10 Burpees
CONE 2:
10 Burpees
10 Curls for the Girls
CONE 3:
10 Burpees
10 Curls for the Girls
10 OH Press
CONE 4:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
CONE 5:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squats with Blocks
CONE 6:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squats with Blocks
10 Burpees
CONE 7:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squats with Blocks
10 Burpees
10 Curls for the Girls
CONE 8:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squats with Blocks
10 Burpees
10 Curls for the Girls
10 OH Press
CONE 9:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squats with Blocks
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
CONE 10:
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squats with Blocks
10 Burpees
10 Curls for the Girls
10 OH Press
10 Tricep Extensions
10 Squat with Blocks
COUNT O RAMA
NAME O RAMA
BOM
PRAYER REQUESTS:
PUCK (MISS YOU BROTHER), BUBBA, PLUGS KIDS/EAR TUBES
ANNOUNCEMENTS:
CHEECH MEMORIAL RUN10K 11/11
CANDIDATES MEETING BLMS MONDAY 6PM