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Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

A Cardiac Pre-Test

  • When: 20200915
  • QIC: Hot Spot
  • The PAX: AC/DC, Fish and Chips, Chum. Manana, DT, Sakrete, Waldo, Spooky, Gruber, Easy In, Repo, Hot Spot


2020-09-15 by Hotspot

Conditions: 72 degrees, humid and breezy

Count: 12 Pax

The Thang:

Warm up at COP: 25 SSH IC, 20 Don Quixote IC, single column run from COP around shelter and parking lot and back to COP. (Course familiarization)

Mosy to storage area: each pax assigned one cmu and two bricks and returns to COP.

OYO: 30 lbc with bricks, 25 flutter kicks IC with block overhead, 20 merkins of any style, 15 block/brick curls, 10 block squats.

Run loop with two bricks in tow around assigned course.  At flag pole pause for 5 burpees and continue course back to COP.

Rinse and repeat: AMRAP until time expires.

COT: Count, namorama, announcements, prayer requests.

BOM  and Devo (Romans 12:21)

Pledge of Allegiance

Moleskins: great chatter/banter this morning guys, enjoyed being amongst you again after a long time away.  A.O. has good numbers and a great group of guys pushing each other.  Lessons learned: everyone by me is doing this E=MC2 thing.  Sakrete takes cheat days to a whole new level,

Filed Under: Bedrock Tagged With: AC/DC, Chum, DT, Easy In, Fish and Chips, Gruber, Hot Spot (Respect), Manana, Repo, Sakrete, Spooky (R), Waldo

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