One Minute Warning:
Disclaimer:
Prayer:
The weather: 48 Degrees
Enjoyed it today, Men. Also, good to see Hemingway come for a visit!
Mosey around parking lot
Circle Up:
Michael Phelps X 10 IC
Big Ole Arm Circles X 10 IC
Standing Butt Kicks X 10 IC
Standing High Knees X 10IC
SSH-Burpees X 5 SSH IC –>3 Burpees (Rinse and Repeat for 5 rounds),
Jumping Jack Squats X 15 IC
The Thang
Run to light pole, X10 Burpees, back to start X15 Donkey Kicks. Rinse and Repeat decreasing burpees by 2 each round, i.e. 10X8X6X4X2
4 Corners
Round 1: X5 Shoulder Tap Merkins at each of 4 corners
Round 2: X5 Shoulder Tap Merkins + X5 Plank Jacks at each of 4 corners
Round 3: X5 Shoulder Tap Merkins + X5 Plank Jacks + X5 Carolina Dry Docks at each of 4 corners
Round 4: X5 Shoulder Tap Merkins + X5 Plank Jacks + X5 Carolina Dry Docks + X5 Burpees at each of 4 corners
Dora (all abs/core).
Partner up: P1 runs to start of breeze way while partner is doing exercise. Rinse and repeat until all reps are completed.
Complete as a team the following: 50 V-Ups, 100 Gas Pumps, 150 Plank Jacks, 200 American Hammer’s (1 Count), 250 Mt. Climbers (1 Count).
Recover!
Announcements:
- Saturday BC at Surge
Prayer:
- Depot Pax (reach out to the pax you see fall off)
- Dominion’s Unspoken
- Key Chain’s friend’s wife (Deborah)