7 Pax start September the right way, by doing a little block and core work, including two visitors who made the trek from Smokehouse, and Foxhole (good to have you Wine O and Spring break!).
One Minute Warning
Disclaimer:
Prayer:
The weather: Low 70’s and humid
Running COP
Mosey for a couple hundred meters
Side-Straddle-Hop x 15 IC
Plank Jack Merkins X10 OYO
Mosey for a couple hundred meters
Side-Straddle-Hop x 15 IC
Burpees X 10 IC
Grab a Block and Circle up in Courtyard.
X15 IC Curls for the curls
X15 IC Shoulder Press
X15 IC Criss-Cross Mt. Climbers
X10 OYO Merkin-Block Drag
X5 OYO Burpees with your Block
X12 IC Curls for the curls
X12 IC Shoulder Press
X12 IC Criss-Cross Mt. Climbers
X10 OYO Merkin-Block Drag
X5 OYO Burpees with your Block
X10 IC Curls for the curls
X10 IC Shoulder Press
X10 IC Criss-Cross Mt. Climbers
X8 OYO Merkin-Block Drag
X5 OYO Burpees with your Block
Grab a second block and head to the band/soccer field .
4 Corner ladder, with your blocks (cones 25 yds apart in a perfect square, 100 yds total):
Perform 5 reps of each exercise at each cone (Carrying both blocks to each cone).
Rd 1: Merkins
Rd 2: Merkins + shoulder taps (two count)
X15 LBC’s IC
Rd 3: Merkins + shoulder taps (two count) + Carolina DD’s
X15 American Hammers IC
Rd 4: Merkins + shoulder taps (two count) + Carolina DD’s + Burpees
X15 BBSU’s OYO
Rd 5: Merkins + shoulder taps (two count) + Carolina DD’s + Burpees + Diamond Merkins or dips on your block
Mary:
Flutter Kicks X15 IC
Peter Parkers X15 IC
LBC’s X 15 IC
Hydraulics X15 IC
BBSU’s X15 OYO
Superman’s X 10 OYO
Recover!
Announcements:
9/11 Even at Smokehouse on 9/22
BRR coming up, still need guys to run/join teams (we think)
Prayer Request:
GD’s family friend, Wayne and his wife both have cancer