YHC showed a little early to set up some cones and noticed he was the only one there. Got a little nervous if it was Friday and not Thursday! While setting up for the workout, Mercy Rule came running by and requested that I didn’t hurt the Hollow Pax too much, which I obliged.
These guys left it all on the field this morning. Great job by all. Total miles covered today was 2.
One Minute Warning
30 Second Warning
The Weather: Nice
Prayer
Drop and do 20 Merkins on your own.
Disclaimer (thanks for the reminder Inspector Mom)
Run to the far corner of the parking lot. 20 Merkins OYO.
Run to the next corner of the parking lit. 20 Merkins OYO.
Run to the far corner of the parking. Hoist: “Let me guess, 20 Merkins OYO”. Nope, 21 Merkins OYO.
Mosey to the block pile and grab a block. Head to the goal line of the soccer field. There is a cone set up every 10 yards to the opposite goal line. Sprint to the first cone, 10 Merkins OYO, sprint backwards to the start, 10 shoulder presses with blocks OYO. Sprint to the 20 yard line, 10 Merkins OYO, sprint backwards to start, 10 shoulder presses with blocks OYO. Rinse and Repeat all the way down to the opposite goal line. Plank on the six. Total Merkins completed: 100, total shoulder presses completed with blocks 100.
Circle up for COP
SSH x 15 IC
Line back up at corner of field. Sprint diagonally across the field and perform 25 squats OYO. (Thanks Inspector Mom for advising QIC that he wasn’t going low enough). Spring down the far sideline to the next quarter and perform 25 squats OYO. Sprint diagonally back across the field and perform 25 Squats OYO. Sprint down the sideline to the start and perform 25 Squats OYO. Plank on the six.
Circle up for COP
TTTx 15 IC. (Thanks Inspector Mom for letting the QIC know he wasn’t bending over enough.
Grab your blocks and head to the band field. QIC set up cones in a square. Sprint to the 1st cone in the middle and side shuffle to the cone on the left, sprint forward to the next cone, then side shuffle to the right to the next cone, run backwards to the next cone, side shuffle to the left to the middle cone and return to the start. Perform 25 Curls for the Girls with the block and repeat three more rotations. Total Curls for the Girls 100.
Circle up for COP
LBAC Forward x 15 IC
LBAC Backwards x 15 IC
Back to the start. Do the same as above but go in the opposite direction four times and perform 12 Tricep Extensions with Blocks. Total Tricep Extension 48.
Return the blocks and return to the parking lot.
FNG is a mental health counselor who works with Stalker, has two daughters and loves super hero comics. “Wonder Woman”
Announcements:
Harry Bison in November
Team Meal for Lexington High School Football Team. Bring donations Tuesday for PayPal Inspector Mom.
Cheech 10K
Prayer Requests:
Police Officers in Florence Shooting
Cramps and All 9’s Tough Lite this weekend
All other prayers unspoken