WARM-UP
SSH x 25, Good Mornings x12, Windmill x15, Fazio x10 front/back, Arm stretches
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4 Corners
Start at bottom of the ramp w/ 5 burpees. Sprint to top of the ramp for 10 Merkins. Sprint to tennis courts corner for 15 squats. Back to basketball court for x20 SSH. Plank hold waiting for others to catch up.
Repeat.
Repeat again replacing Merkins with Wide Grip Merkins, LBC’s while we wait
Repeat again replacing Wide Grip Merkins with Diamond Merkins and SSH replaced with Mountain Climbers. WWII as we wait
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Stairbarrow
Partner up on the run to the stairs. Stairbarrow to the top, sprint to flags both partners to x10 Merkins
Run back to stairs and other partner stairbarrows to the top, sprint to flags both partners x9 Merkins
Repeat until x5 Merkins
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Bear Tunnels
Indian Run to tunnel
Bear Crawl thru tunnel. Plank hold while waiting.
Repeat back thru tunnel
Jog back to basketball court
MARY
Low slow flutter – 25 count
Plankorama – 10 count per Pax, started with 10 Merkins finished with 10 Merkins
COT
Saturday 6/17 – 2.0 workout at Womble more details coming
A/O Q’s met on Friday to discuss some workout changes. Potentially Weds speed run and Friday splitting Cletus. More details coming
Q’s please post backblast and all Q’s review so we’re doing a good job of working different body parts. For example: Monday we did a lot of upper body. If Moby missed the workout he can read the backblast and potentially plan a lower body workout for Tuesday.
PRAYERS:
Brony’s CEO had a death in the family
New babies here and those on the way
Verse: You will seek me and find me when you seek me with all your heart. Jeremiah 29:13
