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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Clear Skies

  • When: 20190110
  • QIC: Cisco
  • The PAX: Dorothy Mantooth, Hard Drive, Link, Suave


2019-01-10 by Cisco Leave a Comment

Intro:

Look to the East for the North Star (or Planet Venus). 

Weather Conditions:

Low 30s. Clear skies.

FNGs:

None

COP/Warm up:

Mosey to the shed and grab two blocks per PAX.
  • TTT – 10 IC
  • TTV – 10 IC (each leg)
  • 1 lap Mosey
  • Arm Circles – 10 IC

The Thang:

  • Lawn Mower Pulls – 10 on Q (each arm)
  • 3 slow pull-ups OYO.
  • Lawn Mower Pulls – 10 on Q (each arm)
  • 3 slow pull-ups OYO.
  • Each PAX stacks their 2 blocks.
  • Burpees – 10 OYO (jump laterally over block)
  • Separate stacked blocks. On your face. Overhead clap – 10 IC.
  • Grab Blocks and Farmers Walk
  • Stop at bleachers and set up blocks for Carolina Dry Dock with Feet on Bleachers and hands on blocks
  • Carolina Dry Dock – 8 on Q
  • Farmer’s Walk/Carry – 30 yards.
  • Flutter Kicks w/ 1 block overhead – 15 IC.
  • Block Press – 20 on Q
  • Farmer’s Walk – 25 yards.
  • All PAX stack their two blocks into upper-case “T’s”, and place them in a line.
  • Broad Jump over all 5 T’s. (3 rounds total).
  • Farmer’s Walk – 30 yards
  • Lawn Mower Pulls – 15 on Q (each arm)
  • Farmer’s Walk – 70 yards 

Mary:

  • Wall Sit
  • Farmer’s walk back to the shed and stow coupons.

COT:

Pledge; BOM.

Announcements:

Convergence this Saturday @ Fault Line (0700).  DMT has the flag.  YHC, Suave, and Luigi will try to car pool.  Otherwise The Jones will remain open.

Moleskin:

Nice push by everyone today.

Filed Under: The Jones Tagged With: #f3counts, Cisco, Dorothy Mantooth, Hard Drive, Link, Suave

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