Jog to Parking Lot for the Warm-up
25 side straddle hop ,10 imperial walker, 10 hill-billy, 5 Burbess,10 mountain climbers ,10 merkins
Workout
Keep in circle:
Fire Drill – PAX Circle, high knees, each PAX calls fire drill, hit the ground (roll right- merkin, roll left another merkin) then back to high knees. Go around circle for everyone to call fire drill.
Start of parking lot to middle of parking lot:
Bear Crawl burpees – PAX start in upright, chopping feet, yell grizzle – drop to burpee at top of push up start bear crawling,(every Grizzle command) hop back up, burpee w/push up then back to bear crawl.
Middle of parking lot to end:
Partner wheel barrel with climbing pushup every 3 parking strips 1,2,3,4,5,etc…:
Repeat back to middle with other partner back to middle of parking lot
Finish with Bear Crawl Burpees back to starting point
Partner carry full length of parking lot switch at middle – Lunges to middle of parking lot, finish with crab walk – 20 total Alternating shoulder taps – 25 deep squats: jog to pavilion:
2 sets – Aiken Legs (done in succession no rest)
- 20 squats
- 20 box jumps
- 20 lunges (10 each leg)
Decline numbers 10-5 reps: OYO
- Incline merkins on short wall:
- Tricep Dips
- World war 2’s
Jog to tennis Courts:
Mary
Bruce Lee
- American Hammer – 20 reps (3 count)
- Leg Raises – 20 reps (up command)
- LBC’s – 20 reps (3 count)
- Heel touches – 20 reps (3 count)
- Crunchy frog – 12 reps (row boat) 3
- 100’s (hand flutter) – 20 reps
Workout Done: Verse
1 Peter 3:15: but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect,
