A couple SOJ clowns took over The Creek this morning with a sweaty beatdown set to the tune of Chap’s 80’s hit list. Here’s how $900 in gasoline was made worthwhile…
The THANG:
WARMERAMA:
- Mosey to the BBall hard top and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- SEVEN OF DIAMONDS:
- Escalating reps each round, mosey on the long sides, bear crawl the short side
- x7 Burpees ea corner
- x14 WWII
- x21 Squats
- x28 LBC’s
- x21 Merkins
- x14 Walking Lunges(2-ct) alternated with x14 Ball-Dippers (2-ct) ea corner
- x7 Heels to Heaven
COP #2:
- Sprints on the Soccer Field
- 25%, 75%, 50%, 100%
Mosey BTTF for COT:
- Counterama # 5
- Namerama
- Announcerama (see Comments)
- YARDSALE took the PAX out in Prayer
NMS: Quality time and conversation had with Chaplain in our far distant clown-car travels. Great to see the Daville guys again this week – they dis a great job slamming through the beatdown today. And yes, YHC “will be back” (think Terminator voice). SYITG…very soon…DTH
1 Comment
Get on SLACK!