Resurrection of Kenny’s Grave
Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot
Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper
Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total
Cone work in baseball field – two groups (3 rounds each)
-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start
-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.
Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)
(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5
Build-a-bear x5
Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10
Verse of day
1 John 4:20-21
Love our brothers and take time to check on each other before running off after each workout
COT 17 PAX
Announcements- CSUAP in Greenville, Fun Friday filled with F3 options
Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs
YHC took us out in prayer.
Loved it. Great work. Lots of positive words on form.
BS out!