Day: November 30, 2021

No FNG’s so no disclaimer straight to the warmup.

• 25 SSH IC – 1 Burpee
• 20 SSH IC – 2 Burpees
• 15 SSH IC – 3 Burpees
• 10 SSH IC – 4 Burpees
• 05 SSH IC – 5 Burpees

We ran down to W. Main st. AKA Old Schools   Route 66 for some Hand Release Mericans at each POWER POLE.

We then ran over to the back parking lot and playground area at Carr Elementary School for a lot of partner work.

DORA

• 50 Pull-ups
• 100 Mericans
• 150 Squats
• 200 LBC’s

More Partner Work. Two rounds each set Partner 1 Sprints across parking lot Partner 2 AMRAP until Partner 1 gets back and then switch.

• Round 1  Big Boys
• Round 2 Mountain Climbers
• Round 3 Narrow Mericans

Run  back to Old School parking lot for a little three man relay to wrap things up. I didn’t bring a baton so we had to use a couple of coupons I had in the back of the truck instead. First time around one man doing Air Presses on top side of parking another doing Big Boys on the lower side with a man Rifle Carrying for the relay in between. Second time around Flutter Kicks on top side, LBC’s on lower side and Rifle Carrying  between again.

COT and Prayers

Announcements

• Christmas Town
• Speed For Need
• Christmas Party
• Extinction Run Today

10 at The Storm!

Warm-Up:

The usual

Mosey to big parking lot beside the school.   Exercise called is Partner 11s.  Start with 1 Booyah Merkin in the middle with partner.  Then split and run to next parking space to the sides for 10 Imperial Walker Squats.  Return to middle for 2 Booyah Merkins, then split for 9 IW Squats.  Finish with 10 Booyah Merkins, and 1 IW Squats.

Mosey to corner of parking lot for some 4 Corner Escalator work.  1st corner start with 5 Burpees.  Mosey to 2nd corner for 5 Burpees, 10 Mike Tyson’s.  Mosey to 3rd corner for 5 Burpees, 10 Mike Tyson’s, 20 Jump Lunges.  Head to last corner for 5 Burpees, 10 Mike Tyson’s, 20 Jump Lunges, 30 Mountain Climbers.

Time to go back down the escalator.  30 MC, 20 Jump Lunges, 10 Mike Tyson’s, 5 Burpees at 1st corner.  Mosey to 2nd corner for 20 Jump Lunges, 10 Mike Tyson’s, 5 Burpees.  Next corner for 10 Mike Tyson’s, 5 Burpees.  Last corner for 5 Burpees.

Grab a bench or the round concrete blocks for some Lindsey’s.  Start with 30 Derkins, 10 Dips.  Next is 25 Derkins, 15 Dips.  20 Derkins, 20 Dips, 15 Derkins, 25 Dips.  Finish with 10 Derkins, 30 Dips.

Head back to parking lot for some Rugby Sprints.  Line up on side, AMRAP called exercise until yell Go, then sprint to line, sprint back, then walk to line.  We did this 4 times with exercises Big Boys, American Hammers, LBC, Flutter Kicks

Mosey back to flag.   Like the Merkin Jacks I called at my last Q, so lets do them again.  Merkin and Plank Jacks at a 1:4 ratio.  I think we stopped at 5 Merkins, 20 Plank Jacks.  With still a little time remaining, called out Burpees and Side Hops at 1:4 ratio.  Finished these at 5 Burpees, 20 Side Hops.  Time!!

Announcements

Nameorama

Prayer Request

SA

6 at Mt Hollywood this morning!

Warm-Up

Mosey towards town, go right on main street at BB&T and stop at the bottom of Baptist Hill.  Exercise called here is the Triple Nickel.  5 Jump Lunges at the bottom, run to the top for 5 Bobby Hurleys, return to bottom.  Complete this for 5 rounds.  This hill is terrible, period!!

Mosey to the wall behind the BB&T bank.  Exercise called here is Walls of Jericho.  You have 7 different exercises, 7 reps each, then a lap around the bank.  Complete this for 7 rounds.  Exercises were:

HIp Slappers x 7

Imperial Walker Squats x 7

Hand Release Merkins x 7

Big Boys x 7

Mike Tyson’s x 7

American Hammers x 7

Burpees x 7

We were able to get in 5 rounds before we ran out of time and had to head back to flag.

With a couple minutes left, called out some Merkin Jacks.  Perform Merkins and Plank Jack 1:4 ratio.   Start with 1 Merkin, 4 Plank Jacks.  Then 2 Merkins, 8 Plank Jacks.   Called it after completing 6 Merkins, 24 Plank Jacks.  Remain in plank the entire time is terrible.  Time!!

Annoucements

Nameorama

Prayer Request

SA

4 men Downtown this morning.

Warm-Up

Mosey through parking lot and around building to corner of Pita Wheel. Exercise called here is Route 66 using light poles on left.  Start with 1 Mike Tyson at first pole.  Next pole perform 2 Mike Tyson’s.  Continue until you finish with 11 Mike Tyson’s.

Mosey to parking garage.  Exercise routine called is the Sheldon Cooper. Start with 10 Burpees, 10 Imperial Walker Squats, 10 Hand Release Merkins, 10 Big Boys. Run to very top of parking deck for 9 Burpees, 9 IW Squats, 9 HR Merkins, 9 Big Boys.  Run back to bottom for 8 of each exercise.  Continue this until we finished with 1 of each exercise at the top.

Run back down the parking garage, and head back to Main Street.  Route 66 called again using poles on right.  Start with 1 Jump Lunge at first pole, 2 at second pole, continue until perform 11 Jump Lungrs at last pole.

Mosey back to pavilion, for a quick round of Deep Sea Divers.  Start with 5 Hip Slappers (ic) on bottom step, move up a step for 5 more,  next step 5(ic), then work back down to bottom.  Time!!

Announcements

Prayer Request

Nameorama

Appreciate the chance to lead.  Small group today, but we all pushed hard.

SA

Folsom 10/14

Work was done. For some reason I wasn’t there so ask Ozark.

Balljoint