A six foot tall board of pain for Killa Beez Vq
5 at The Horn. Warm up lap around the carpool circle. Circle up for SSHs, Imperial Walkers, Windmills, Squats, and arm circles.
Next, mosey to the wall in the back parking lot. Dora (merkins, squats, LBCs) , partner 1 performed exercises while partner 2 ran to wall and performed 2 muscle ups. Quick break to discuss Word of the Year.
Next, moseyed to the front of the school. Using the parking spaces, we lunged walked the length of the lot, stopping at every other line for 10 squats. Repeat but replaced exercises with crawl bear and Carolina Dry Docks.
Finished up with a mosey back to COT stopping at every other light pole for a exercise.
Prayers for the schools, job opportunities, and travel.
WARMUP:
During warmup I asked Pax to remain quite and think about Cardinals family. I also asked them to think about their legacy. How will they be remembered when they are no longer here?
SSH
Tempo Merkins
Flutter Kicks
Lil baby arm circles / reverse
Hallelujahs
Cherry Pickers
Samson hold
THE THANG:
5 each exercise and then run a lap. Repeat each set before moving to the next set
Burpees
Big Boys
Heels to Heaven
10 each – burpees
LBC
Mtn climbers
15 each – burpees
Squats
Freddy Mercuries
20 – burpees
Squats
LBC
Decided to forgo the second round of 20’s and moved to the wall for 4 rounds of 20 second wall sits and 5 burpees.
Total 100 burpees
MARY:
ANNOUNCEMENTS:
COT: