One Minute Warning:
Disclaimer:
Prayer:
The weather: Humid and Nasty!
Warm up Mosey Lap and Circle up
SSH X 15 IC
Big Ole Arm Circles X 15 IC
Air Squats X 15 IC
SSH X 15 IC then 5 Burpees OYO (Rinse and Repeat 2 more times)
The Thang:
In Parking lot:
Run 40 yds down and back then 10 Merkins IC.
40yds>10 Merkins IC + 10 Shoulder Taps IC
40yds>10 Merkins IC + 10 Shoulder Taps IC + 10 Plank Jacks IC
40yds>10 Merkins IC + 10 Shoulder Taps IC + 10 Plank Jacks IC + 10 hand release merkins OYO
Holding plank through all exercises.
Mosey to other side of parking lot
Sprint 25 yds from curb to curb doing increments of 5 exercises at each curb until you achieve 40 reps of each exercise. Excercises were Bonnie Blairs and Bobby Hurleys.
In Parking lot Grass:
Run 40 yds down and back then 10 Uncle Ron’s IC.
Run 40 yds > 10 UR’s IC+ 10 In and outs IC
Run 40 yds > 10 UR’s IC+ 10 In and outs IC + 10 American Hammers IC
Run 40 yds > 10 UR’s IC+ 10 In and outs IC + 10 American Hammers IC + 25 LBC’s OYO
Grand Finale:
Sprint 25 yds from curb to curb doing increments of 5 exercises at each curb until you achieve 40 reps of each exercise. Exercises were Burpees and 2 Ct Mt. Climbers.
Recover!
Announcements:
- Stomp the Swamp 8/21
- Dads Camp 8/20-8/22 (Few Tickets left)
- 9/11 Memorial Run on 9/18
Prayer:
- Coon Dogs Brother and SIL Closing and moving to Charleston goes well
- Praise for Coon Dog’s Wife new Job
- Lego’s Dad
- Marriages
- Pax with Cancer
- No Help