Warm up: SSH X 30, TTT X 10, Baby Arm Circles x 15/15, Over head Clap x 15, High Knees x 20, Mountain Climbers x 20
AB Dora: 150 V ups, 250 Damn its, 350 Flutter kicks w/ blocks and partners…run the loop while your partner executes…ended with LBC’s til time was up
Announcements, pledge, prayer
Clear Sky 55 degrees
Warmup: SSH X 30, TTT X 10, High Knees x 20, Carolina Drydock x 15, Baby Arm Circles x 10/10
Grab a block and return to the horseshoe pit
10 exercises: 15 merkins, 20 dips, 20 overhead presses, 20 curls, 15 mountain climbers, 30 Flutters, 30 LBC’s, 15 American hammers, 20 squats, 15 Carolina dry docks
Jog the block and rinse and repeat
Last run was Indian with your block
Pledge, prayer and announcements
Devo
Clear sky 52 degrees, Warmup ssh x 20, ttt x 10, high knees x 20, mountain climbers x 15, baby arm circles x 10/10, over head clap x 10, merkins x 20, Block to the tennis courts…over head press x 15, curls x 15, tricep ext x 15, squat x 15…lunge walk the court, burpees x 10, bear crawl back, rinse and repeat 4 times, return to flag….Mary flutter kicks, american hammer, ww1 situps, lbc’s….pledge, announcements and prayer
warm, spitting rain
Adjustment over slept so I picked up the Q
Repeat of Friday…..ABs my lord
PrAY, PLEDGE AND INFO
clear warm and 73 degrees
warm up… SSH X 20, TTT x 15, mountain climber x 10, merkin x 20
get a block each….report back to horseshoe pits
4 mins.. arm leg crunches (right/right 1 min, left/left 1 in, cross right left 1 min and cross left right 1 min
l LAP
DAMN ITS X20, DIPS X 20, STEP UPS X 20
LAP
Squats x 20, lunge walk, jump SQ x 20, lunge walk
lap
curl x 20, overhead press x 20, Merkins x 20
rinse and repeat
Pray, pledge and info
Weather: partly cloudy 49 degrees with wind
warmup: ssh x 20, ttt x 15, high knees x 20, carolina dry dock x 15
Dora 100 high ups (magoos), 200 heel taps, 300 squats. Repeated the 100 and 200’s
lunge walked from backboard to backboard did step ups x 20, dips x 20, decline merks x 20
imdian run around AO with burpees
Finished with Mary
box cutters ( thanks mini van)
announcements, pledge and pray
Weather: 46 degrees, clouding and raining
warm up: Side Straddle Hop x 20, Thru the tunnel x 15, high knees x 20, carolina dry docks x 15
warm up lap around AO
Report to the tennis courts
1 corner: high knees x 20, squats x 20, carolina dry docks x 15, LBC x 20
lunge walk to next corner
v ups x 15, magoos x 20, heel taps x 15, flutter kicks x 20
bear crawl to next corner
repeat first corner
break for sprints x 2
finished corners
2 more sprints
Return to flag
minivan called box cutters
Announcements, pledge and prayer
Weather: Clear and 64 degrees
Warm up: SSH X 20, High knees x 15, Carolina Dry Docks x 15
The Thang: Indian Run around AO to the cage for a block
Tennis court fun! Over head presses x 30, bear crawl to next corner for Squats x 30, lunge walk to next corner for Merkins x 20, bear crawl to next corner for Burpees x 10, lunge to next corner for curls x 30
Repeat with some changes in corner exercises: flutter kicks, lateral extensions, v ups
Suicides x 2
COT for Mary: Pax choice……minivan (box cutters), Duncan (LBC’s), One By (Merkins), Bob Jones (thru the tunnel), XRAY (Carolina Dry dock), Bellator (??)
Announcements, Pledge and Prayer and DEVO
Weather: 60 degrees with partly cloudy skies with breeze
Warmup: SSH x 20, Squats x 20, High knees x 20, Carolina dry docks x 15
Mosey to the block pile and report back to the horseshoe pits
The Thang: DORA 100 Burt Reynolds, 100 Kettle Bell Swings, 200 Damn its, 200 Iron Crosses
Mary: Little Baby Crunches x 30, American Hammer x 15 and ended with some stretching
COT: Welcome FNG “Dry Prime” Brandon Sprouse
Pledge and Prayer
Warmup SSHX30, Carolina Dry Docks x 10, TTT x 15, high knees x 20
got a block
Report to tennis courts
10 merkins, 10 overhead presses, 10 tricep ext
suicide burpees 1 2 3
Lunge walk long ends and bear crawl short ends
10 Damn it’s , 20 flutter kicks, 10/10 Burt reynolds
Repeat lunges and bear crawls
REPEAT
COT: announcements, pledge, FNG naming and prayer
Fitness. Fellowship. Faith.