Disclaimer
WARMUP
SSH (IC) x 20
Abe Vigodas (IC) x 10
Plank Jacks (IC) x 10
Copperhead Squats (IC) x 10
Alt Shoulder Taps (IC) x 10
#22 Merkins OYO
Capri Lap
THE THANG
Track is closed so we make do with the parking lot. Distances may or may not be accurate
Aerobic Accumulator
Round 1
100 meter run / 15 merkins
100 meter run / 15 merkins & 15 squats
100 meter run / 15 merkins, 15 squats, & 15 jump lunges (each leg)
100 meter run / 15 merkins, 15 squats, 15 jump lunges (each leg), & 15 Big Boy sit ups
Round 2
100 meter run / 15 merkins
200 meter run / 15 merkins & 15 squats
300 meter run / 15 merkins, 15 squats, & 15 jump lunges (each leg)
400 meter run / 15 merkins, 15 squats, 15 jump lunges (each leg), & 15 Big Boy sit ups
Mosey back to launchpad
MARY
LBC’s (IC) x 15
Pretzel Crunch (IC) x 10 (each side)
Oblique Crunch (IC) x 10 (each side)
Low Flutters (IC) x 15
Recover Recover
REFLECTION
Psalm 5:11
“But let all who take refuge in you [O God] be glad; let them ever sing for joy. Spread your protection over them, that those who love your name may rejoice in you.”
MC
-Sonar helped with the course management then immediately regretted his decision.
-DooLittle has been traveling alot…so is the life of a professional golfer
-Sparrow was taking it easy coming off of his guys weekend
-Crabby about lapped the field so the PAX are looking into the bionic knee replacement as well
-Don’t forget to mist your produce today!
Honor to lead and be led by you fine men.
Hefty