THE SCENE: 45º
WARM-O-RAMA:
The goal was to have a elevated sustained heart rate, which we achieved by almost zero transition time.. Gotta keep moving cause it be cooooooolllllldddd!!!!!
WARM UP SET 1
5 rounds of 10 SSH + 1 Burpee
25 High Knees
25 Side Lunges
15 Travoltas
20 Rainbow drops
WARM UP SET 2
14 seconds to get two hand size rocks. This next set is the basis of the CMU² workout but when we get to it we’ll add distance, reps and more weight.
- Burpee
- American Hammers
- Big Boys
- Merkins
- Curls
- Push Press
- Squats
- Flutter Kicks
- Bicycles
- Mountain Climbers
WARM UP SET 3
Indian run with (zombie run, baby arm circles, crab walk, bear crawl, and single burpees). Indian run to the Mulch piles.
WARM UP SET 4
3 Sprints over mulch piles
3 Sprints across sand volley ball court
4 Bleacher rounds with alternating high knee and lunging.
ok, we warm yet?
THA-THANG: CMU²
Each him grab a CMU and run it around the cement hill and put the CMU down in what will be his stack of ten CMUs (in the end). As they stack the CMU do the exercise of the round that you are on with the following rep count.
2 Burpees
4 American Hammers
9 Big Boys
16 Merkins
25 Curls
36 Push Press
49 Squats
64 Flutter Kicks (single count)
81 Bicycles (single count)
100 Mountain Climbers (single count)
All exercises were to be completed with a CMU in hands
MARY:
Do two rounds of the burpee machine ( https://f3knoxville.com/the-burpee-machine/ )
CIRCLE OF TRUST/BOM:
The challenge to Love your enemies is extreme and impossible in our own strength — Ask for strength from the Lord and he will give it!
MOLESKIN:
I apologize for going long and not being able to form sentences – Had TOTAL workout brain and was babbling along like a crazy person.