Warm Ups
Jog to upper lot – High Knees, Butt Kickers
Windmill x15
Plank Jax x15
Air Squared x20
Upper Body stretches
Small Hill (near batting cages)
Bear crawl up and crawl bear down
1:4 Ratio, 10 rounds
Merkins at bottom, Jack Webbs at top
Playground (partner up)
P1-Alternating chin-ups and spine ups x10
P2-Dancing Chilcutt
2 Rounds
Black Snake – Indian Run weave through runners
Lap around soccer track
Shelter (partners)
P1-Abyss Merkins (slow IC)
P2-Incline Merkins (slow IC touching chest)
-3 rounds increasing reps 5,10,15
P1-Shoulder taps
P2-BTTW
-3 rounds increasing reps 5,10,15
P1-Bobby Hurley
P2-Monkey Humpers
-3 rounds increasing reps 5,10,15
Partner Carry up to tennis courts switching half way
Mary
Catalina Wine Mixer
(plank to chilcutt and back up then merkin)
X-cross sit-up
V-ups (slow IC)
Box Cutters
Verse: Joshua 1:9
Have I not commanded you? Be strong and courageous.
Do not be afraid; do not be discouraged, for the LORD your
God will be with you wherever you go.”
Ended with announcements, prayers for Crab Legs, Quarters brother Marion’s last days, dads camp weekend.
QIC dismissed in prayer.
Great work today men…as always!
