• When: 06/06/15
  • QIC: BULLDOG
  • The PAX: WEEKEND SPECIAL, NETFLIX, HOPPER, ITCHY, RAYBAN, WHISPER, REBAR, FLOPPY DISK, SHADES OF GREY, POM POM, KHAKIS, KILLSWITCH (FNG), SNOWMAN (FNG), PICK-UP, WIGGLES, CHIPPER, FOREST, CREAM CHEESE, RIVER DANCE, YIPPIE, GI JANE, BULLDOG, VOLTRON


Working out every part of the body–dudes got better this morning

Conditions:  Conditions were prrrrrfect baby, 70 degrees with a touch of mugginess

Welcome 2 FNGs, Disclaimer

The Thang

Warm-up at Stadium gate:

25 x SSHs IC,

25 x TTTs, IC

25 x Plank Jacks IC

25 x Flutter Kicks IC

25 x Curb Merkens (down-up on QIC call)

25 x LBCs IC

25 x Little Baby Arm Circles forwards IC

25 x Little Baby Arm Circles reverse IC

25 x Windmills IC

Mosey to practice field and pick out your two blocks for 1 minute AMRAP block exercises

1 minute block step ups

1 minute block plyo Merkens

1 minute block squats

1 minute block swings

1 minute Farmer’s block carry 25 yards & back

1 minute block curls

1 minute mountain climbers on blocks

1 minute Block side twist shoulder presses

Put blocks up and grab two bricks….lineup on goal line, leaving blocks.

2 x 100 yard sprints

1 x 100 yard mosey with bricks down to track

Spring to corner 1 leaving bricks behind at corner 4.

Corner 1–LEGS

50 x Squats (down-up on QIC call)

50 x Lunges on right leg on your own

50 x lunges on left leg on your own

50 x Calf raises on your own

sprint to corner 2

Corner 2–Abs

25 x BBSUs on your own

25 x LBCs on your own

25 x Flutter Kicks IC

sprint to corner 3

Corner 3–Upper Body

25 x Merkens on your own

25 x Overhead Claps IC

25 x Plan Jacks IC

25 x Overhead Claps IC

sprint to corner 4 and grab bricks

Corner 4–Brick work

50 x Curls for the girls on your own

50 x Chest Press on your own

50 x Tricep extensions on your own

25 x Curls for the girls on your won

50 x Shoulder presses on your own

Mosey back to practice field and put up bricks….line up on goal line

2 x 100 yard wind sprints

Done

 

Announcements:

 

Plenty of run events:  Stomp the Swamp in August, Sweet Baby O 5K, Lexington half-a-Thon, Ruck affliction workouts

Special announcement:  Color Vibe 5k is next weekend at River Bluff.  This will force Graveyard to converge with Crypt/Boneyard or be moved to Turning Pointe.  Stay tuned to Twitter this week for the final decision by the Nantan.

Myrtle Beach Launch next weekend….if you plan to be in Myrtle for vacation this summer, go post to help them grow.  Location is at Market Commons–near all the cool outdoor shops and restaurants close to the airport.

Prayer Requests

The Ron Alexander Family

Walker Phillips

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