Tues. Oct. 16, 2018
You never know when life will present a leadership opportunity. The best advice is to show up early and run a mile. If the site Q get’s fartsacked and no one else signed up to Q, you’ll be ready to bring the best impromptu beat down the pax has experienced in a while.
Disclaimer – men over 18, not professional, rotational peer lead, outdoors, free workout, modify as necessary, you assume all risk of injury by stating “I”.
Warmarama
Mosey half way around circle. Arm circles, neck stretch, SSH x 50 IC, Mountain Climbers, Abe Vagoda, Grass Pickers, Monkey Humpers, Merkins, Peter Parkers, 10 burpees IC. etc.
The Thang
Mosey to pavilion. Set 4 picnic tables about 10 yards apart.
Round 1 – Ascending Bear Crawls w/ Decline Merkins
- Merkin with feet on picnic table bench. Bear Crawl to other picnic table.
- Merkins – Bear Crawl back to original picnic table
- Merkins – Bear Crawl to other picnic table.
- Stop at 13 Merkins.
Note: It is only 91 Merkins, but a real burner with all those bear crawls.
Round 2 – Descending Lunges with Dips
13. Dips on picnic table bench. Lunge to other picnic table.
12. Dips – Lunge back to original picnic table
11. Dips – to other picnic table.
10. Stop at 1 Dip.
Round 3 – Ab Circuit on picnic table
20 reps – v-crunches
20 reps – flutter kicks
20 reps – reverse crunches
Round 4 – Catch Me if You Can
Mosey to top of circle. Pax gets in single file line. Last person in line drops for 5 burpees while the Pax continues mosey. Once burpees complete Pax runs to front of line to set pace; while taping person at back of the line to drop and do 5 Burpees. Continue all the way around loop. After everyone has gone, do one more lap descending burpees as group from 5 to 1. Every 2 light posts entire PAX drop and do set of burpees. Sprint the last leg back to the shovel flag.
6MOM (Minutes of Mary)
Each PAX picks an ab exercise go around until smoked.
CoT
CoRama = 6, NoRama
Announcements – Drop box is starting running F3 workout (26.2) next Wednesday starting at 5:15am. Flame has a clown truck heading to LANCO AO this weekend for CONVERGENCE and 1 year Manniversary.
Prayers & Praise
Continue to lift up YHC friend JK as he overcomes addiction, battles marriage issues, and starts a relationship with God. Praise he is HC to attend Celebrate Recovery this Thursday at church.