Thang 1: 11s – Curbside dips and Jump Rope
***Plankorama for the 6***
Thang 2: 3 Rounds – One of the PAX puts on 20lb weight vest and trotts to the far end of the parking lot and back while all other PAX jump rope. When the weight vest wearer returns everyone rotates to the next station.
Rd 1 – Weight vest mosey to the end of the parking lot and back.
Rd 2 – Weight vest mosey to the end of the parking lot, perform 10 squats and run back to starting point.
Rd 3 – Weight vest mosey to the end of the parking lot, perform 10 squats and run back to starting point. (This time the PAX not wearing vest performed 5 jump rope swings & 5 box jump burpees until it was time to rotate.)
Thang 3: Mosey to the top of the hill with jump ropes in hand for some 7s. Jump rope swigs at the top of the hill and HR Merkins at the bottom.
Mosey back to launchpad stopping at each light pole to perform 1 ab exercise (x10) and one lower body exercise (x5). (About 6 light poles total and the exercises were called as follows, to the best of my recollection).
Dying Cockroaches/Bonnie Blairs
Heels to Heaven/Walking Lunches
Flutter kicks/Sumo Jump Squats
- Prayers for all our brothers who have any unspoken requests.
- CDC in court today for a child abuse case.
- Prayers for the upcoming school board meeting. Hoping that it will be a peaceful and productive meeting.
Annoucements: Speed work tomorrow at WFHS.
BOM led by CDC.