When: 2019/08/07
Weather: 76 and Muggy
QIC: Yo – Gi
Pax: Booger, CDC, Cicada(FNG), CYHMN, Knobby, Paycheck
***Paycheck’ comes galloping into the parking lot like a graceful stallion. Almost like they planned it, here comes Booger trotting in as he decided to run to the AO as well. Strong work!
YHC gives the disclaimer and proceeds to warm up.
One half lap around the school stopping at all of the light poles along the way to perform 2 squats and 5 HR Merkins at each one. The PAX stop at the rear of the school and circle up for a proper COP.
Warmorama:
Fwd arm circles x10 IC
Rev arm circles x10 IC
OHC x10 IC
SSH x10 IC
IW x10 IC
Low Slow Squat x10 IC
Thang 1: 2 Rds – 10 decline merkins sprint to the brick platforms 10 box jumps/step ups
Thang 2: Bear crawl half way down the covered walk way then sprint the last half. Back peddle the entire length of the walk way back to the starting point. Then rinse & repeat.
Thang 3: Mosey to the corner of Woodstone Dr for some 4 corners instructions. 2 HR burpees and 5 HR Merkins at each corner. Indian run is performed to progress from corner to corner.
Thang 4: Mosey to “The Wall” to perform some hill work.
Rd1 – Donkey kicks (10) at the wall at the top of the hill. Run to the bottom of the hill and perform 10 jump squats. Then mosey back to the top of the hill.
Rd2 – Donkey kicks (8) at the wall at the top of the hill. Run to the bottom of the hill and perform 10 jump lunges. Then mosey back to the top of the hill.
Thang 5:
Stopping at each light pole on the way back to launchpad to perform the called exercise.
2 Jump squats 5 SSH
Prayer Requests – Prayers for all our brothers who have any unspoken requests.
Annoucements: Speed work tomorrow at WFHS.
BOM led by Yogi
Pledge!
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