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!