Keeping the pax guessing!


0500 0502

Auto, Big Montana, Donho, Frogger, Snoopy, Turncoat and YHC headed out for an uncommon standard at the Dragon Slayer.  2.7 miles in the books at a moderate pace.  Many thanks to the Goatbusters for coming out to support today.  Big Montana is your next speedy member.

0530

Mosey to the back of the church with high knees, butt kickers and carioca where the bells were nicely lined up, although, they were not warmed up to operating temperature as Auto noted Bam Bam does in his van.  My bad!  

Warmup

Side Straddle Hop 25 IC

Cotton Pickers 15 IC

Wind Mills 10 IC

Mountain Climbers 15 IC

The Thang

Set One:

  • KB Swings 25 OYO
  • KB Curl 15 IC
  • KB Goblet Squats 15 IC
  • KB Press 15 OYO Each Arm

4 Corner Series

1st Corner 

  • Merkins 10 IC
  • Burpees 4 OYO

Line up and sprint to the next corner of the church

2nd Corner

  • Hand Release Merkins 8 IC
  • Burpees 6 OYO

Line up and sprint to the next corner of the church

3rd Corner

  • Shoulder Tap Merkins 6 IC
  • Burpees 8 OYO

Line Up and Sprint to the next corner of the church

4th Corner

  • Tiger Merkins (Go Clemson) 4 IC
  • Burpees 10 OYO

Mosey back to the KBs

Set 2:

  • KB Swings 25 OYO
  • KB Skull Crushers 15 IC
  • Low Flutter with KB Press 15 IC
  • KB Lawn Mowers 15 OYO Each Arm

Indian Run (not PC) to the Pull Up Forest

Split into 2 groups:

  • Group 1: Pull Ups 10 OYO
  • Group 2: Lunges 20 OYO Altrernating Legs
  • Flapjack and Repeato

Mosey to the entrance of the church (note to self – stay away from the road since we have many 4 legged pax in attendance) and up the side walk to the rocks.

Set 3:

  • Rock Curls 10 IC
  • Rock Overhead Press 10 IC
  • Rock Squats 10 IC
  • Repeato

Mosey back to the KBs

Set 4:

  • KB Swings 25 OYO
  • KB Skull Crushers 10 IC
  • Low Flutter with KB Press 15 IC
  • KB Lawn Mowers 10 OYO Each Arm

Mary

LBCs 15 IC

Low Flutter 10 IC

Low Dolly 10 IC

Recover Recover

Announcements

  • Help out at Arnies on Saturday morning – building new monkey bars. Contact Auto to commit to any amount of time.

I appreciate all of the pax coming out and working hard today and Bam Bam allowing me to lead!  Time seems to fly by with a large mix of exercises.  I hope you had FUN!