PAX:
Warm Up:
SSH 10IC
Arm Circles
Neck Rolls
Mountain climbers 15IC
Squats 15IC
The Thang:
Jog .25 miles to open field
Lunge walk across field – 10 burpees – Lunge walk back – Plank
Suicides with burpee at beginning baseline
High knees down, buttkickers back
Repeato of suicides
Jog back to park parking lot for Circle of Pain
Merkin 5IC
Wide Merkin 4IC
Jog to Ash Hollow Ln and back
Staggered Merkin Left 5IC
Staggered Merkin Right 5IC
Merkin to side plank 8IC – 8 count
Hot Foot for 30 sec each leg
Find a tree for 60 sec of chair
Side lunges 10IC
Squats 12IC
Jog to back park:
Workout from 3 years ago consisted of: Dips 20x, pull ups 10x (end of orginal workout, except 6MOM)
Due to PAX numbers, we substituted the above with a meat grinder: step ups, toe touches, dips, rows, decline merkin, curls, zig zag, skull crushers, shoulder presses, pull ups
Small hill run to Ash Hollow lane and back
6MOM: LBC 15IC, 15IC low flutter, 10IC right hip dip, 30 sec superman, 10IC left hip dip, 5IC Dr. W, 30 sec Mason Twist
Reflection:
1 Corinthians 16:13-14 “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
COT
Moleskin:
1. Thanks for the opportunity to lead this morning.
2. Nice effort: We completed a large meat grinder and an extra hill run above and beyond a previous workout from 3 years ago.
3. Glad no smokers walked by this group this morning. We may have lit up Sailview.
4. First attempt posting with new format. So far, nice an easy.