This workout is dedicated to Lukasz Rogowski who committed suicide Sunday, April 17th.
No FNG’s
Disclaimer
Prayer
A. Warm Up
1. Through the Tunnel (10 IC)
2. Windmill (10 IC)
3. Overhead Clap (10 IC)
4. Side Straddle Hop (10 IC)
B. Workout – Suicide Sucks – Basketball court was set up with 5 cones dividing the court into quarters. Perform 10 reps of the designated exercise at the start, then run to first cone and back, then do 8 exercises, repeat with 6-4-2reps of exercises.
Round 1. Sprint Suicides – Merkins
Round 2. Sprint Suicides – LBC’s
Round 3. Sprint Run – Squats
Round 4. Bearway to Heaven – Bear Crawl Suicides – Burpees
Round 5. Backward Run Suicides – Big Boy Situps
Round 6. Karaoke Run Suicides – American Hammer
Round 7. Donatello on Stairs – Flutterkicks
Pick up Cones and Mosey to Flag
Count-a-rama/Name-a-rama
Announcements:
- 4/23 Don’t Suffer Challenge, Lexington HS 6:00 am The Hollow. Bootcamp for awareness of Vets and First Responders suffering from PTSD.
- 4/29 – Blood drive for F3Stitches, Braydon Sox. River Bluff HS
- 5/21 – Adopt-A-Highway. Carolina Springs Elementary School, 8:30 am.
Prayer Requests:
- Lukasz Rogowski and his family.
- Pups friend with Cancer
BOM