45 years on the #BigBall has taught me a few things. Among those: Squat Jumps is a more accurate name than Jump Squats AND no one gets as excited as Dunphy during Twerk Squats.
No better group to push the rock with than the Men of Shawshank. We had 7 strong chasing Buzzsaw for Stridelite and 12 for bootcamp in less than ideal conditions. Thanks for taking the Daily Red Pill.
#Kotters to DooDah and Dr. Lovin.
Conditions: low 30s
The Thang:
Disclaimer
BOM
Warm-up mosey
Dynamic stretches
Line up at pole zero
Sprint to pole 1
HR Merkins x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 2
HR Merkins x 10 OYO – Squat Jumps x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 3
HR Merkins x 10 OYO – Squat Jumps x 10 OYO – Iron Cross x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 4
HR Merkins x 10 OYO – Squat umps x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 5
HR Merkins x 10 OYO – Squat Jumps x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO – Twerk Squats x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 6
HR Merkins x 10 OYO – Squat Jumps x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO – Twerk Squats x 10 OYO – Mt Climbers x 10 OYO (2-ct)
Sprint back to pole zero
Burpees x 5
Sprint to pole 7
HR Merkins x 10 OYO – Squat Jumps x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO – Twerk Squats x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 8
HR Merkins x 10 OYO – Squat Jumps x 10 OYO – Iron Cross x 10 OYO – Derkins x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 9
HR Merkins x 10 OYO – Squat Jumps x 10 OYO – Iron Cross x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 10
HR Merkins x 10 OYO – Squat Jumps x 10 OYO
Sprint back to pole zero
Burpees x 5
Sprint to pole 11
HR Merkins x 10 OYO
Sprint back to pole zero
Burpees x 5
COT & BOM
Devo: 1 Corinthians 10:13 & Psalm 139:1
Prayer Requests:
Raft’s M
Lego’s Mom
Light Bill’s daughter
Announcements:
F3LexSC Region Shirts available for preorder in time for Christmas: https://f3.mudgear.com/products/f3-lexington-sc-mudgear-pre-order
-Thursday evening: Celebration for Bray at Keg Cowboy 6pm as he rings the bell
-11/16: John Flanagan Memorial 10K: https://lexingtonhalf.com/pages/race-10k.php
-RamRod’s retirement party next Wednesday
-Thanksgiving Mac & Cheese Drive for OGM. Preblast from Training Wheels: https://www.f3midlands.com/other/f3-lexington-macche-drive
-12/14: Christmas Party