Conditions: 52 degrees and clear
Disclaimer
Prayer
The Thang:
Warm up:
SSH x 25 IC
LBAC x 15 forward
LBAC x 15 backwards
Workout
Bear Crawl from the Lexington County Court House parking lot to East Main Street.
The workout is established by the vehicles (see list below) drive east on East Main Street – once the exercise is completed we would either lunge walk or bear crawl going west on East Main Street until the next vehicle on the listed below and repeat the process until we hit Church Street.
Minivan air squats 25 reps
SUV Big Boy setups 25 reps
Sports car monkey humpers 25 reps
Truck flutter kicks 25reps
18 wheeler burpees 18 reps
Motorcycle air chair 30 sec
FULL size car thrusters 25reps
Bus mountain climber 25reps
Box truck American hammer 25reps
Burned out headlight exercise double
Vehicle pulling a trailer exercise double
Turn right onto left onto Church Street
Run over to the Circle parking lot off Church Street
Burpee board jump around the parking lot
Run over to Virginia Hylton Park for the Pull-up Merkin Ladder
1 pull up then 5 Merkins
2 pull ups then 10 Merkins
3 pull ups then 15 Merkins
4 pull ups then 20 Merkins
5 pull ups then 25 Merkins
6 pull ups then 30 Merkins
7 pull ups then 35 Merkins
8 pull ups then 40 Merkins
9 pull ups then 45 Merkins
10 pull ups then 50 Merkins
Run back to the start point
American Hammers 25 IC
Announcements:
Dam to Dam Relay
Go Leo Go Run sign up
Cheech 10K November 16th
Christmas’s Party Dec 14th
Prayer requests:
Raft’s wife battling cancer again
Co-worker needs heeling from Shingles
Inspector Mom’s Cousin’s wife passed away