Let’s go racing boys! NASCAR season is upon us and even though my driver had a bad day in the Daytona 500, wasn’t gonna let than rain on the Agoge 500! No rain delay on this fine morning as 7 PAX showed up race ready in the cold and rain.
WARMUP:
SSH X 20
Imperial Walkers X 20
Sir Fazio Arm Circles X 10 then Reverse
Good Mornings X 20
THE THANG:
Nice qualifying run from the field over to the SEBTS QUAD, our track for the day.
4 turns defined with exercises designated at each station.
Upon entering ‘Pit Road’, drop and bear crawl back to station 1.
LAP 1:
Jump Ups X 10
LBC X 10
Standard Merkins X 10
Burpees X 10
Pit road bear crawls
Plank until all PAX return
Lap 2:
Derkins X 10
Freddie Mercuries X 10
Quickfeet X 10 count
Starjumps X 10
Pit road bear Crawls
Plank until all PAX return
Lap 3:
Dips X 10
Flutterkicks X 10
Carolina Dry Docks X 10
Nipplers X 10
Pit road bear crawls
Plank until all PAX return
Lap 4:
Irkins X 10
American Hammers X 10
Copperhead Squats X 10
Peter Parkers X 10
Pit road bear crawls
Plank until all PAX return
Lap 5:
Derkins X 10
Rosalitas X 10
Quickfeet X 10 count
Burpees X 10
Pit road bear crawls
Victory lap run from the QUAD back to the field.
MARY:
Freddie Mercuries X 25
Boxcutters X 20
6″ Leg Holds X PAX 10 counts around the circle
COT:
- 3 year convergence – March 7 at Pullen, 645AM, double down for early workout at 6AM
- Mud Run – April 11 – deadline March 1 – Got one WaFo team, looking for two so need 4-5 more, c’mon fellas!
- Q school on March 15 – learn, improve, sharpen skils to Q.
- Prayer request for Floppy’s daughter.
- Prayer request for restoration for a couple in Moonshine’s church small group.
- Welcome FNG Mater, strong show today brother. We will see you back next week!
Pleasure to lead this week fellas. Thanks for enduring the cold and rain along side me!
