Conditions: 50* and Clear
Intro, Disclaimer and Prayer
COP
20 SSH
20 TTT with behind the back claps
10 Merkins
The Thang:
The PAX of CAT were blessed with a rain free, crisp morning to get better. We took full advantage of this opportunity as everyone left better for having come. Although we are a run free or low running AO we have seen our numbers falling as many of the PAX of Lexington are preparing for some relay race thing in the coming week. YHC is sure our numbers will return to normal once it is over. That being said, YHC was proud to lead this group this morning.
After the warm up we started the excercises with a Burp & Merk ladder. Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete and so on. We laddered up to 10 Merkins
Round #1
Mosey over to the near Goal Line and Lunge to the 10yd line. Complete 10 Squats. Lunge to the 20yd line, complete 20 Squats. While holding the plank, alternate raising each arm and leg. Lunge the 50yds back to the goal line and plank for the 6.
Round #2
Complete 10 Merkins. Bearcrawl to the 10yd line, complete 20 Merkins. Continue this cycle up to the 50yd line plank for the 6. While holding the plank, alternate raising each arm and leg. Bearcrawl the 50yds back to the goal line and plank for the 6.
Round #3
Complete 10 Imperial Walkers. Imperial Walk to the 10yd line, complete 20 IW’s. Continue this cycle up to the 50yd line plank for the 6. While holding the plank, alternate raising each arm and leg. Bearcrawl the 50yds back to the goal line and plank for the 6.
Round #4
Complete 2 Burpees. Mosey to the 10yd line, complete 4 Burpees. Continue this cycle up to the 50yd line plank for the 6. While holding the plank, alternate raising each arm and leg. Mosey the 50yds back to the goal line and plank for the 6.
We then made our way up to the planter and worked on dips.
We started with a set of 20 working our way through 5 sets adding 5 reps each set for a total of 150 dips.
Announcements:
– Palmetto 200
– True to Brew
– Lexington Brew Ruck
Prayer Requests
The Hazel family
Marriages and the state of our country