19 PAX came out for the pain! 5 PAX came early for a 5K EC through Garrett Farms, with Sweatervest guiding our way. Time for some steel, bear crawls, lunges and running. Oh my!
Warm Up
SSH x 25
WMH x 10
Little Baby Arm circles x 10 (then reverse ’em)
Imperial Walker x 25
The Thang
Grab some steel and partner up
Partner 1 – Overhead Press with steel while Partner 2 bear crawls to first tree, lunge walks to second tree and bear crawls to the top and then runs back and grabs the steel. Rinse and repeat.
Partner 1 curls with steel, Partner 2 lunges, bear crawls and lunges, then runs back. Rinse and repeat.
All PAX grab steel and lunge walk to the top, stopping every at every tree to do overhead press
x5 first,
x10 second and finally
overhead press x 15
Turn to the left
All PAX grab steel and lunge walk to towards the church, stopping every at every tree to do curls x5 first, then curls x10 and finally curls x 15
Turn to the left
PAX run to the church steps and set down the steel
Once at the stairs …
Partner 1 runs to the end of the parking lot and back, partner 2 does derkins. Rinse and repeat.
Then
Partner 1 backward runs, partner 2 dips. Rinse and repeat
Finally,
Partner 1 karaoke’s, partner 2 planks. Rinse and repeat.
All Pax run around church, 4 corners at each turn – 5x burpees, 5x Merkins, 5x jump squats, grab steel and return to its home
Mary
Russian Hammer x 20
Box Cutter x20
Ski Abs x20
Flutter Kicks x 50 (Bushwood Special Beatdown)
Announcements
Put in your order for the Bull shirts!
2nd F at Mateos in Durham
Prayers
Thanks to all who came! It was my pleasure to lead today’s workout