We are nearing the end of our low to no running month here at Smokehouse and YHC was honored to lead the PAX in another core focused workout. YHC thought it would be a lovely idea to keep the PAX in a COP formation so that we might better enjoy the mumble chatter and the grimaces and grunts of the Smokehouse Gloom. The return of Swayze after a week downrange added just the right touch of flatulence to the atmosphere. Yes, there was something in the air this morning at Smokehouse, and it smelled like…. PAIN.
Disclaimer
BOM
Mosey to practice field
COP
Imperial Walkers x20 IC
Little Baby Arm Circles x10 IC forwards
Little Baby Arm Cicles x10 IC Backerds
Everybody grab a block (is that bloodstains on Kinards block? Just add sweat and tears!)
The Thang:
Get back in COP for Elevens
First Round: Block Swings and Block Thrusters
Put your blocks down for now
Second Round: Little Baby Crunches and Big Boy Sit-ups
Third Round: Leg Lifts and Flutter Kicks
Pick them blocks up
Fourth round: Curls For The Girls and Bus Drivers
Blocks down and get in Low Plank position for Ring of Fire
First Round: Everybody Low Planks while The PAX one at a time do x3 two-count Hip Touches
Second Round: Everybody does Six Inches while the PAX one at a time do x3 two-count American Hammers
Stay on your six for Mary
Nub: Flutter Kicks x10 IC fast and slooooooww
Tongue n Groove: BBSU x30 OYO (ouch)
Urkel: Left Side Low Plank forever followed by Right Side Low Plank even longer
Put the blocks up and mosey back to the shovelflag
COT
Announcements:
Anybody got butt blisters after this morning? Hollywood says he’s got an ointment for that
Mission comes to Smokehouse this Saturday 7:30 am followed by coffeteria at Shealy’s
Feed the football team next Friday Oct 6 at 3:30 pm in the High School cafeteria
Red October
10/3 – New Providence Elementary @ 5:15 am
10/5 – Deerfield Elementary @ 5 am
10/10 – Rocky Creek Elementary @ 5:15 am
November 11 – Cheech 10K
Prayer Requests: Heyward Bouknight, Chad Arant, Julia Shealy