23 men plus QIC rolled out for a great morning workout. It went something like this;
Warm-O-Rama
- Mosey to club entrance and back to parking lot
- Sun Gods x 20, IC 4 CT
- Side Straddle Hops (SSH) x 20, In Cadence (IC) 4 CT
- Chinooks – 15 IC 4 CT (Overhead Arm Circles)
- Imperial Walkers x 20, IC 4 CT
- Burpos x 15 OYO (Start at squat position, hands out legs out, pushup, back to squat)
- Wave of Merkins x 3, IC 1 CT on down (Around the horn)
The Thang I
Mosey to the knee wall / planter area
- 25 Step Ups OYO (Alternate your lead leg)
- Derkins – 20 Each IC (on down)
- Dips – 20 Each IC (on down)
- 25 Step Ups OYO (Alternate your lead leg)
The Thang II
- 2 lines of cones approximately 30 yds apart
- Partner up
- Each pair picks up a sandbag (Choose wisely)
- P1 & P2 back to back on your six. Pass sandbag around from side to side 25 times. Switch directions. Blue Hawaiian lap plank for six.
- P1 & P2 foot to foot on your six. P1 sit up w/ sand bag overhead toss to P2. P2 back down over head sit up and toss to P1. 25 each. Blue Hawaiian lap Al Gore for the six.
- P1 Murder Bunnies over/back, P2 skaters switch rinse repeat. Blue Hawaiian lap, Al Gore for the six
- P1 Wood Chop w/ sandbag 16 Times, P2 Frankenstein back and forth, switch rinse repeat. Blue Hawaiian lap.
Mary
Captain Thor’s (1 Sit Up x 4 American Hammers) IC 4 CT 10 Total
COT
Count-O-Rama, Name-O-Rama, Announcements, 5k Race this Saturday – Bear will be the 5k race at Martin Marietta Park benefitting Special Olympics. Prayed for the closeout.
Great group, great fellowship Thanks and Peace Out Faulkner!