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