Simple but Affective
PAX of 7 for a simple beat down of DORA and a Doug Out. Good to see some men from 12 Oaks knows how to get to South Park. Took a break from the agility this week to keep the legs recovering. The wind was starting to pick up slightly and it was 0530. Let’s do some work.
Warm Up: Laps around the parking lot with some carioca, butt kickers and high knees.
Stretching
Imperial Squat Walkers x10 IC
Hillbillies x10 IC
Frankenstein’s x10 IC
Hand release merkins x15
The Workout:
Dora on the Hills with a twist
Partner up – YHC went solo
Backwards up the hill, 1 burpee at the top, run back down
100 – Shoulder tap merkins (left tap, right tap, down)
200 – Monkey Humpers
300 – American Hammers
The Doug Out
3 exercises, 3 rounds each
Australian Mtn Climbers x10 IC (counter)
Dips (AMRAP)
Double Whammy (AMRAP) – Just named this one
– Pull up with a knee crunch then back down
Mary:
Round the horn PAX calls an exercise
WWII’s
LSF
LBC’s
Box Cutters
Homer to Marge
V-up pulses
Windshield Wipers
Verse: Psalms 56:3
“Whenever I am afraid, I will trust in You.”
– With a large storm coming into our state, stay strong and lean on God for comfort. This applies to our walk in daily life of not being afraid of what lies ahead.
Announcements:
Torch Run 10K, HSHM, Check FB for Fri/Sat workout changes
Prayer:
Those in storms way, BS’s step-dad health issues, little Clay, Crab Legs
Great job this AM men.
BS Out!