Conditions: A relatively cool but still muggy 70 degrees.
The Thang:
Disclaimer
Prayer
Warmup: Walk to the bus circle for an abbreviated warmup. Only three warmup exercises, 15 reps each as we’ll be doing plenty in the circuit.
- Through the Tunnel
- Windmill
- Side Straddle Hop
The Rope-A-Dope Circuit:
Walk to the band practice field for the circuit. YHC grabbed a few ideas from a BC several weeks ago with Rocking Chair to come up with this circuit. With an hour-long BC, the timing worked out perfect to finish up the entire 7 rounds. Mumble chatter was minimum during the middle of the workout once everyone figured out the routine so this is a keeper. Note to self: Remember to have every station occupied before beginning.
Station 1: “Timer Station” Farmers carry two blocks to the far cone. With each rotation, YHC added another 5-10 paces to the distance. Thanks to Bionic’s antics, the final round was the entire length of the sidewalk on the practice field.
Station 2: The Rope-A-Dope
- Battle Ropes, up and down, alternating arms
- Up and down, arms together
- Back and forth, alternating arms on top and bottom
- Circle, jump to side with each toss of the ropes
- Burpee, complete a burpee before throwing the rope up
- Twist, twist at hip to each side, hands together
- Figure 8 pattern, hands together
Station 3: Ab Station
- LBC’s
- Big Boy Sit-ups
- American Hammer
- Sweat Angels
- Reverse Crunch
- Not So Lazy Boy, 5 seconds each position
- Inverted Superman
Station 4: Leg Station
- Squats
- Jump Squats
- Step-Ups (On block or on wall)
- Lunges
- Monkey Humpers
- Calf Raises (On wall)
- Ballerina Toe Squats
Station 5: Burpee Station
- Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
Station 6: The Magnificent Seven Merkins
- Carolina Dry Dock
- Wide Merkins
- Regular Merkins
- Ranger Merkins
- Diamond Merkins
- Crucible Merkins
- Chuck Norris Merkins
Count-O-Rama
Name-O-Rama
Announcements:
- Sweet Baby-O 5K, Saluda Shoals Park, August 4th
- Stomp the Swamp 5K, Ruck division this year, RBHS, August 25th
Prayer Requests:
- Dirty Bird’s three-year anniversary Q, pray for PAX who attend 🙂
- Deadstick’s step daughter’s job search & child’s father
- Breaker-Breaker’s friend who lost a son last week
- Prayers for those who lost loved ones on Table Rock Lake in Missouri
BOM
Pledge of Allegiance
Lord’s Prayer
Coffeteria at Chick-Fil-A