On an unusually slow Saturday morning, 6 pax came out to welcome the humidity back to the area. 69 degrees and 10000% humidity greeted us
DISCLAIMER
PRAYER- OOPS
COP
Did some stuff in cadence to get warmed up- SSH, LBAC (forward and reverse), Through the Tunnel, and Imperial Walkers
THE THANG
5 cones set up around the library parking lot. All coupons taken to one cone since that is where they would be used. Each pax was provided with one die. At each cone, you roll the die and do the exercise and reps assigned to that number. Then, proceed to the next cone and repeat the process. After the 5 perimeter cones are completed, head to the cone at the center of the parking lot. Your roll here determines where you will run to and back. Rinse and repeat this process until time is called.
-
Cone 1 ROLL EXERCISE REPS
1 CURLS 30
2 BENT OVER ROWS 30
3 OVERHEAD PRESS 30
4 SQUAT WITH COUPON 25
5 KETTLEBELL SWING 25
6 THRUSTERS 20
-
Cone 2 ROLL EXERCISE REPS
1 SQUATS 30
2 LUNGE R/L=1 20
3 REVERSE LUNGE R/L=1 20
4 TUCK JUMPS 20
5 MOUNTAIN CLIMBER R/L=1 30
6 BEAR CRAWL CRAWL BEAR BC TO LINE CB BACK TO CONE
-
Cone 3 ROLL EXERCISE REPS
1 MERKIN 30
2 INCLINE MERKIN 30
3 CAROLINA DRY DOCKS 20
4 CAROLINA DRY DOCKS 20
5 DECLINE MERKIN 30
6 MERKIN 30
-
Cone 4 ROLL EXERCISE REPS
1 LBC 30
2 AMERICAN HAMMER R/L=1 30
3 FLUTTER KICK R/L=1 30
4 HEELS TO HEAVEN 30
5 REVERSE CRUNCH 30
6 BOAT/CANOE 30
-
Cone 5 ROLL EXERCISE REPS
1 BURPEES 10
2 BURPEES 15
3 BURPEES 20
4 BURPEES 10
5 BURPEES 15
6 BURPEES 20
-
Center cone ROLL EXERCISE
1 RUN TO CORNER CUP
2 RUN TO TOP OF HOTEL HILL
3 RUN TO TOP OF MAGNOLIA HILL
4 RUN TO CORNER CUP
5 RUN TO TOP OF HOTEL HILL
6 RUN TO TOP OF MAGNOLIA HILL
MARY
Finished off with a 30-60 second plank – time depended on when pax returned to the circle.
CIRCLE OF TRUST
PRAYER
MOLESKIN
No big inspirational comments. Just try to be a better man in all of your roles- husband, father, friend, employee, etc.
ANNOUNCEMENTS
I am sure there are some, but we did not discuss them
Leave a Reply
You must be logged in to post a comment.