Soreness.
It’s what’s for breakfast.
Never the less YHC swallowed the slightly blueish green pill aka Advil and got arse in gear.
Warm Up:
- Lap around the lot x 2
Circle up at the B.Ball Court
- 25 – Side Shuffle/Straddle Hop
- 10 – Good Morning’s
- 20 – Imperial Walker’s
- 10 – Sir Fazio Arm Circle’s fwd
- 10 – Sir Fazio Arm Circle’s rev
The Thang:
At the B.Ball Court
Partner up and wheel barrow the length of the courts then flapjack with partner
- Balls to the Wall for a 10 count down the line
Run to the other side of the Parking Lot going the long way.
Line up at the curb for…
- Quick Feet x 20
- Standard Merkin x 10
Repeato
Run to the Picnic Shelter
Grab a table for…
- Standard Urkin x 10
- Box Jump x 5
Repeato
- Run to the stairs at the V-Ball courts and take a trip down and up.
Run back to the B.Ball courts
- Bear Crawl the length of the courts then do it again.
Line up for…
- Balls to the Wall for a 5 count down the line
Run to the other side of the Parking Lot going the long way.
Line up at the curb for…
- Quick Feet x 20
- Prisoner Squat x 10
Repeato
Run to the Picnic Shelter
Line up at the low wall for…
- Standard Derkin x 10
- Alternating Left Right Step Up x 10
Repeato
- Run to the stairs at the V-Ball courts and take a trip down and up.
Run back to the B.Ball courts
- Crab Walk the width of the court back and forth
Line up for…
- Balls to the Wall for a 5 count down the line
Run to the other side of the Parking Lot going the long way.
Line up at the curb for…
- Quick Feet x 20
- Carolina Dry Dock x 10
Repeato
Run to the Picnic Shelter
Grab a table for…
- Standard Urkin x 10
- Box Jump x 5
Repeato
- Run to the stairs at the V-Ball courts and take a trip down and up.
Run back to the B.Ball courts
- Gorilla Hop the width of the court back and forth
Line up for… STOP!!! HAMMER TIME.
- 5 – Burpees oyo
Run to the other side of the Parking Lot going the long way.
Line up at the curb for…
- 5 – Burpees oyo
Run to the Picnic Shelter
Line up at the low wall for…
- 5 – Burpees oyo
- Run to the stairs at the V-Ball courts and take a trip down and up.
- Line up and sprint back to the B.Ball courts
Circle up.
COT:
Announcements:
Q School in Cary at Bond Park at 9:00 am
Talk amongst the PAX to add an extra Thursday evening a month/ 2nd F at Pharmacy Bottle & Beverage
Prayer Concerns:
Be with Ma’Bell having to make hard choices at his job today.
BOM:
YHC Led us in prayer.
NMS:
I was worried about today’s Q. I’d slacked off all last week and got worked by a Banjo 1,2 beat down Wed., Thu. Just trying to get acclimated to the heat and humidity is a challenge of it’s own without the work out. The lesson I’ve taken from this is to only take off as needed and be prepared to make that uphill journey to get back on track.
