Day: March 20, 2023

Seeing no FNG’s, I gave a brief disclaimer and we loosened up the legs with a run in the parking lot that included toy soldiers, butt kickers, karaoke, etc.

WARM UP:
SSH x 25 IC
Imperial Walker x 10 IC
Windmill x 10 IC
Squats x 10 IC

WORKOUT:
Trying something different today we took a stroll through downtown Mount Holly and ran about 2.5 miles. During our run we did the following exercises.

ALARM #1
25 American Hammers
25 Lunges
25 Air Presses
Run
25 Merkins

BOMBS
25 Burpees
25 Overhead Claps
25 Mountain Climbers (Count Right Leg)
25 Big Boy Sit Ups
25 SSH

Merkin Jack
1 Merkin / 5 plank jacks up to 25

ALARM #2
25 Alternating Shoulder Taps (IC)
25 LBC
25 American Hammers
Run
25 Monkey Humpers

Lazy Dora
50 merkins / hold plank
100 squats / hold Al Gore
150 flutter kicks / hold 6 inches

Prayers:
My sister
Tiger’s mother
Clavin’s wife
Termite’s brother
Huffstetler and Lovelace families

Announcements:
2nd F at JR Cash in Mount Holly on March 22
Community Foundation Run on April 1

St. Patrick’s Day at Tequila Sunrise

Seeing no FNG’s, I gave a brief disclaimer and we circled up for the warm up.

WARM UP:
SSH x 20 IC
Windmill x 10 IC
Sun Gods x 10 IC (both forward and reverse)
Parker Peter x 10 (IC)
Stretches

Next, we took off on a mosey and headed to Elizabeth Street for the beatdown.

Three Rounds, 17 Exercises and 17 Reps. After each round, run up Elizabeth Street and back.

1. Burpees
2. Squats
3. American Hammers (count one side)
4. High Knees (count one side)
5. Hand release merkin
6. Jump Squat
7. Mountain Climbers (count one side)
8. SSH
9. Rocky Balboa (count one side)
10. Bomb Jack
11. Big Boy Situps
12. Merkin
13. Bonnie Blair (count one side)
14. Seal Jacks
15. Carolina Dry Dock
16. Plank Jacks
17. Flutter Kicks (count one side)

Seeing some time remaining we ran back to COT and found the benches. Keep the rep at 17 we did 17 derkins, 17 decline alternating shoulder taps, 17 irkins, and 17 step ups.

Prayers:
My sister
Tiger’s mother
Clavin’s wife
Termite’s brother

Announcements:
Q vs. Q Saturday at the Yank.
2nd F at JR Cash in Mount Holly on March 22
Community Foundation Run on April 1

Aye,
Radar