Tag: Spectre

Skip Joyfully

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WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)

Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.

Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)

Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)

Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back

Rest 1 minute between rounds.

MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know

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You can do hard things

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WARMUP:
Mosey to realtor lot
15 SSH IC
5 Windmill IC
10 Cherry Picker IC
Plank warm-ups
Shoulder Taps
Merkins
THE THANG:
Ran to the school
6 cones on the F1 loop
1. SSH
2. BBS
3. Burpees
4. Plankjacks
5. Merkins
6. Squats
11 was the rep count for # of times Rory attempted to complete the career grand slam in Golf.
Completed 3 laps
Pickup the 6 and cones.
Sprinted the long runway.
Ran to the bottom of the hill.
Sprint backwards up the hill.
Ran to stop sign.
Plank
321 sprint to COT

MARY:
No time
ANNOUNCEMENTS:
Tortise and Hare
COT:
Show To Know

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Rosie does the dishes

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WARMUP: • 25 SSH (IC)
• 10 Windmills (IC)
• 10 Imperial Walkers (IC)
• 10 Merkins
• Mosey 100 yards and back
THE THANG: Main Workout (35 mins)

? Circuit 1: Strength + Movement (12 mins)

3 Rounds – 40 seconds work / 20 seconds rest
• Sandbag Deadlifts
• Sandbag Front Squats
• Overhead Press (strict or push press)
• Sandbag Bear Hug Carry (30 yds out and back)
• Rest 1 min after 3 rounds

⸻

? Circuit 2: Partner Grinder (10 mins)

Teams of 2. One works, one moves.
• Partner A does AMRAP sandbag reps
• Bent-over Rows
• Thrusters
• Sandbag Clean-to-Squat
• Partner B: Sandbag Shoulder Carry (30–40 yards out and back), then switch
• Go 10 minutes nonstop

? Break: 1-minute standing rest

⸻

? Circuit 3: Core & Finishers (10 mins)

2 Rounds – 40s work / 20s rest
• Sandbag Russian Twists (seated)
• Sandbag Ground-to-Shoulder
• Plank Pull-throughs (sandbag drag side to side)
• Burpee over sandbag

?️ After 2 rounds, 1-minute rest

MARY: 1 second plank
ANNOUNCEMENTS: Cannoli Run, Tortoise and Hare
COT: Finish the day strong, men.

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Sweepblast

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Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps

Or something like that. You’re only here for the stats anyway…

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6@6 Downtown Loop

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THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT

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