Disclaimer
Jog to parking lot on west side of JC Penny
Warm Up
- 20 burpees OYO
- 20 good mornings
- 5 merkins
- 15 plank jacks
- 5 merkins
- 10 sir Fazio arm circles
- 20 wind mills
Jog to Lassiter Mill bridge crossing I-440
- 10 incline merkins
- 20 dips
- 10 durkins
Run to bottom of Lassister Mill to next bridge
- 10 incline
- 10 durkins
Turn right at park and circle up in parking lot – 20 burpees
Find a rock – step ups in cadence X20
Break into two groups – group 1 run to lassiter mill and back and group 2 perform set of exercise then flapjack:
- Star Jumps
- Jump Ups
- Merkins
Everyone sprint to Lassiter Mill Road. Rain Man was made fun of for hitting monkey humpers in his last two Q’s so instead of choosing Biblical leadership model of grace and forgiveness, he choose payback: 20 Monkey Humpers (in cadence).
Partner up by like size: Run up Lassiter doing partner carry (each partner carried 3 times). Ran remainder of way as a group with a few plank exercise sprinkled in.
Mary:
- burpees OYO until entire group got back
- LBC’s X25
Rain Man closed it out with Psalm 30 verses 11-12
