Non-stop action was the goal this AM. Lots of plyo movements with strength and cardio. Tclaps to Dunphy for the weighted vest. That had to suck. Or, maybe he was just hiding his nips.
Glad to have the opportunity to return to UL. Enjoyed it thoroughly. Couldn’t have asked for a better group of men to lead.
Conditions: high 40s
The Thang:
Disclaimer, BOM
Mosey to front grass for COP
- LBAC x 15 IC (front and back)
- hold ’em up for OAC x 15 IC
Stationary 11s: Burpees and Squat Jumps
4 Corners Ladder (perform prescribed exercise at each corner, running to each corner)
Rd 1: Plank Jacks Merkins x 5
Rd 2: Plank Jack Merkins x 5 – Bobby Hurley x 5
Rd 3: Plank Jack Merkins x 5 – Bobby Hurley x 5 – Diamond Merkins x 5
Rd 4: Plank Jack Merkins x 5 – Bobby Hurley x 5 – Diamond Merkins x 5 – V-Ups x 5
Rd 5: Plank Jack Merkins x 5 – Bobby Hurley x 5 – Diamond Merkins x 5 – V-Ups x 5 – Manmakers x 5
Line up for Bear Crawls / Crawl Bears
- Bear crawl 30 yds to rocks
- Crawl bear 30 yds back
Mosey to upper parking garage
- Set 1: Merkins x 10 – Mt Climbers x 10 – Run to other end – Burpees x 5 – Run back
- Set 2: Squats x 10 – Peter Parkers x 10 – Run to other end – Squat Jumps x 5 – run back
- Set 3: Sets and 1 and 2 with no stop between
- Set 4: Wide merkins x 10 – Parker Peters x 10 – Run to other end – Burp and merk x 5 – Run back
- Set 5: Squats x 10 – Freddie Mercuries x 10 – Run to other end – Squat Squat Jump x 5 – Run back
- Set 6: Sets 4 and 5 with no stop between
Mosey back to the flag
COT & BOM
Devo: Be an authentic and sincere leader
Prayer Requests:
- Joeli
- Robbyn
- Mitch
- Jenny
- Brian
Announcements:
- 3/19 LRAH
- 4/23Don’t Suffer Challenge