THE SCENE
42 and Clear
THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO
Mosey
Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10
Rinse and repeat – 50%, 75% and 100% Effort
Planks when complete
Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each
Mosey back to parking lot
Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance
“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”
Matthew 12:33-37 ESV