Conditions
26 and Clear
COP
Side Straddle Hops x20 (IC)
Imperial Squat Walkers x15 (IC)
Leg swings each side x 30 seconds each leg
Little Baby Arm Circles Forward x10 (IC)
Reverse x10- (IC)
High knees x10 (IC)
THE THANG
Square sprints – 3 Rounds
Mosey to corner 1, sprint as fast as you can to comer 2. Mosey to corner 3. Sprint as fast as you can back home. Plank at the line until all finished.
Mosey over to side of parking lot and grab cinder blocks
Cinder Block Arm Workout
Line up all blocks along light pole line and partner up.
Partner 1 = Do 10 squat presses, Do 10 curls, 10 squat rows, 10 triceps extensions.
Partner 2 = Drop to plank and do Spider-Man push-ups to 3rd line
Switch
Rinse and repeat. For round 2: arm exercises x15 (Had to call an audible to 2nd on round 2)
Go to the hill between the parking lot and the baseball field.
11’s – Nipple Scraper Merkins / BBSU’s
Start at the top of the hill. Run down the hill, do 1 big boy sit-up. Go back up the hill, do 10 nipple scrapper merkins.
Repeat until you have done 10 big boy sit-ups and 1 nipple scrapper merkin.
Aborama (All AMRAP)
60 seconds // 1 down / 2 ups
60 seconds // Twisting Pistons
30 second rest
60 seconds // Hands free Tucks
60 seconds // Starfish crunch
60 seconds // flutter kicks
30 second rest
60 seconds // starfish crunch
COT
Count off and Name-O-Rama 30 PAX with 3 FNG’s – Huffy, Rascal, and Vanna
BOM
For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”
2 Timothy 1:2, 7 NIV
He has given us a spirit of power, and not of timidity! Let’s tackle this day with power and take on the things that are right, not the things that are comfortable and easy.
Pablo (Submitted by Cap’n Crunch)