“The need for speed!”
Eventually YHC will get bored with using movie quotes for the bb’s but that day unfortunately is not this one. And with a lovely brisk morning for a work out who could ask for anything more?
Warm up:
Indian Run 2 laps around the parking lot
Circle up at the basketball courts
- Side Straddle Hop x 20
- Good Morning X 10
- Imperial Walkers x 20
- Mountain Climber’s X 20
- Sir Fazio Arm Circles X 5 forward X 5 reverse
The Thang:
Partner up and
- Wheel Barrow the length of the courts then flap jack with partner
- Bear Crawl the length of both courts and then back
- Karaoke the courts and back
- Get low and sideways shuffle the courts and back
- Balls to the wall for a 10 count down the line
Line up on the low brick wall
- Dips x 10
- Left Right Step Up x 16
- Dips x 10
- Left Right Step Up x 20
- Balls to the wall for a 5 count down the line
Run half the parking lot and line up on the curb
- Quick Feet x 20
Repeato x 3 with 10 count between sets
Run down to the bottom of the parking lot
Partner 1 runs a lap around the parking lot
Partner 2 does
- Hand Release Merkins x 10
- Sumo Squats x 10
Repeat until Partner 1 returns and the switch
Continue this routine with
- Carolina Dry Docks x 10
- Prisoner Squats x 10
Then…
- American Hammers x 10
- LBC’s x 10
Then…
- Diamond Merkins x 10
- Jumping Knee Tucks x 10
Line up at the curb
- Plank Hold for 10 count down the line
- Low Plank Hold for 3 count down the line
Run the the Volleyball court steps
- Up and down the steps X 5
Run to the Soccer Fields and do
- Burpee Reverse Pyramid running between the goals Starting at 5 going to 4 etc.
Run Back to the Parking Lot
Circle up for a Hushpuppy inspired Mary
- Superman hold for 10 count around the circle
- Banana hold for 10 count around the circle
Announcements:
3 spots still open for Blue Ridge Relay
F3 Dad’s tomorrow at Fletcher Park at 9am?
BOM:
YHC took us out in prayer.
Strong Work by all the PAX today!
As always a privilege and an honor to lead!
