• When: 2018-08-21
  • QIC: Brick
  • The PAX: Cookout, Wahoo, Chum Lee, Hopps, Pass Ball (Respect), Grout, Teachers Pet, Hot Stick, Rah Rah, Brick.


An Easy Leg Day.

One Minute Warning

Disclaimer:

Prayer:

The weather: Low 70’s and humid

 Running COP

Mosey for a couple hundred meters

Side-Straddle-Hop x 10 IC

Burpees X 10 IC

 

Mosey for a couple hundred meters

Side-Straddle-Hop x 10 IC

Squats X 15 IC

 

Mosey for a couple hundred meters

Side-Straddle-Hop x 10 IC

Burpees X 10 IC

 4 Corner ladder (cones roughly 50yds apart for a little more Moseying):

 Perform 5 reps of each exercise at each cone.

Merkins

Merkins + shoulder taps (two count)

Merkins + shoulder taps (two count) + Carolina DD’s

Merkins + shoulder taps (two count) + Carolina DD’s + Burpees

Merkins + shoulder taps (two count) + Carolina DD’s + Burpees + Diamond Merkins

 Counting the COP, that is 100 Merkins, 80 shoulder taps, 60 CDD’s, 60 Burpees, 20 Diamond Merkins.

Legs:

Squats

Squats + Monkey Humpers

Squats + Monkey Humpers + Lunges

 Counting the COP, that is 80 squats, 40 Monkey Humpers, 30 ish Lunges.

 Mary:

Hydraulics X15 IC

In and Outs X15 IC

Criss-Cross American Hammers X 15 IC

American Hammers X15 IC

Shoulder Taps X15 IC

Flutter Kicks X 15 IC

 Recover!

Announcements:

Tomahawk converging with Smokehouse on Thursday for football game at 5am (Tomahawk closed).

5k details coming in next 2-3 weeks (will be on M, W or F)

STS on Saturday (Cryptonite doing BC before race)

BRR still need guys to run/join teams

Prayer Request:

The School kids, teachers, coaches, and administrators all over the country, but especially our Lex districts

Grout, minor health issues (going to doctor today)

Teachers Pet’s family (passing of his FIL and recent move)