QIC
HawkEye
PAX
Iron Horse, Magnito, Dimples, Cathy, Tapout, Willie, Going Once, Doc T, Pebbles, Slowhand, Rev, FNG- John Halix??
WARM UP / STRETCH
Grab metal coupons and Mosi to Parking Lot
30 SSH
Stretching
Side to Side Hops/ Over Parking Lot Line (2 Minutes)
The Thang
10 Curls
10 Overhead Press
10 Curls
10 Overhead Press
Merkins (10)- Raise Opposite arm and Leg at Top (20)- 10 right/ 10 Left
Merkins (On Weights)- With Up Right Row at Top (20)- 10 Right/ 10 Left
Split into groups of 3
Partner Weighted Sit-Ups- Pass Over Pax in Plank (10 per man in Plank) – One man planks, each partner sets up in a sit up position with feet under man in plank facing the other partner. The weight goes behind your head, Full-Sit Up, Pass the weight over the back of the man in plank- Partner repeats on the other side (Repeat 10 times, rotate). The man without weight waiting for the pass also does a sit-up
Mosi with weight to First corner
Grab a lower rung of fence- With Weight
10 Isolated Leg Squats (Right Leg)
10 Isolated Leg Squates (Left Leg)
10 Isolated Leg Squats (Right Leg)- Curl at bottom of squat
10 Isolated Leg Squates (Left Leg)- Curl at bottom of squat
Mosi to Wolf
Alternating Box Jumps/ Derkins
10 Box Jumps/ 10 Derkins
8 Box Jumps/ 8 Derkins
6 Box Jumps/ 6 Derkins
4 Box Jumps/ 4 Derkins
2 Box Jumps/ 2 Derkins
10 Box Jumps/ 10 Derkins
Leave the Weight-
Crab Walk/ Bear Crawl 40 yaards
Mosi to Corner 3 (Running up 4 flights of Stairs)
V-Sit Pulse Sit Ups (20)
Sprint to Corner 4
Fence Pull Ups- Opposite Hands 10 per direction with Pulses at Top
Buddy Carry to Corner 1/ Mosi to Wolf
Weighted sit-up Put Ups (15)
With Coupon behind head, Full sit Up place the weight on the Wolf
Go Back down, sit up with no weight, Grab the weight, go back down (Thats 1)
Mosi with weight to Parking Lot (alternate Curls and Overhead pressed while mosi
20 Wide Leg Burpees (Jump Up with Feet Outside Hands)Crunches
20 Surfer Burpees (Traditional Burpees, When jumping up rotate feet to ride your board)
Mosi with weight back to weight drop off (Alternate Overhead press, Shrugs and Curls)
Sprint to the Flag
COT
Horse is working thru First Corinthians- Most difficult part of the bible in his opinion. Dimples is back! Prayers for his mother in-law adjusting to life with ALS Cathy is stressing for wedding on Saturday…maybe he will have to work out with a ball and chain next week Tapout has first day having Cathy’s son working for him…prayers for that kid Doc T is back after losing his mom, continuing to adjust to life without her Slowhand fought the good fight and ignored the calling the couch this morning
PRAYER
PLEDGE