Stage Fright lead a brave group of men through a tough and fun workout. Here is ho wit went down:
Mosey
Approx ½ mile lap around parking lot.
Warm-a-rama
25 IC Side Straddle Hops
5 Burpees OYO
15 IC Windmills
5 Burpees OYO
15 IC Sun Gods
5 Burpees OYO
15 IC rev Sun Gods
5 Burpees OYO
15 IC Imperial Walkers
5 Burpees OYO (a little mumble chatter at this point)
Paired up(size does not matter). Partner A does one excersise while Partner B does other then FlapJack. Once both done they take a lap around the parking lot.
Station 1
A- 30 Merkins
B – Low Slow Flutter
-Take a lap-
Station 2
A- 15 Burpees
B- LBCs
-Take a Lap-
Station 3
A- 30 Squats
B- WW II Sit Ups
-Take a Lap-
Station 4
A- 30 Jumping Lunges
B- Box Cutters
-Take a Lap-
Station 5
A- 30 Carolina Dry Docks
B- Elbow Plank
-Take a Lap-
Station 6
A- 20 step ups
B- Shoulder Taps
-Take a Lap-
Station 7
A- 30 SSH
B- Balls to the Wall
-Take a Lap
Station 8
A – 15 Double Merkin Burpee
B- Mountain Climbers
-TAKE A LAP
BONUS: Mini Murph at Playground 5- pull-ups, 10 merkins, 15 Squats Flapjack
3 Teams made it! Well done.
Mary
20 – 4ct. Box Cutters
20 – 4ct. Hello Dollys
20 – 4ct. American Hammers
Announcements
Sign Up Genius for Sacked surgery
Pray for Drizzles Wife for Healing after surgery Thursday
Friday Fringe and Bell Ringing Huffy
2nd Annual “PlanksGiving” out in Summerfield at 6 am
December 10 Christmas Party
Pamela lead COT
PAX: Stage Fright
QIC: 11/14/16
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