AO: THE BUCK
DATE: 12JAN2021
WEATHER: COOLER THAN IT SAID
REPORT THIS AD
PAX: JUDGE JUDY, SWANSON, COWBELL, CABLEGUY (R), BALLCOCK, SISTERMARYCATHERINEGALAGHER (R), MONROE, HACKYSACK,
QIC: JUNIOR VARSITY
WARM UP
THE MOTIVATOR/10 MERKINS/25 LBC’S/10 TTT
THE THANG
5 CONES @ 10M APART SET UP FOR THIS EVOLUTION. WE’LL DROP SETS ON THE EXERCISES AND INCREASE SETS ON THE SPRINTS.
SPRINT TO 1ST CONE AND BACK/50 BURPEES (10 EMOM)
SPRINT TO 1ST AND BACK, 2ND AND BACK/40 MERKINS (10 EMOM)
SPRINT TO 1ST, 2ND AND 3RD/30 SQUATS (10 EMOM)
SPRINT TO 1ST, 2ND, 3RD AND 4TH/20 MOUNTAIN CLIMBERS
SPRINT TO 1ST, 2ND, 3RD, 4TH AND 5TH/10 BURPEES
SPRINTS WITH ABS THIS ROUND
50 FLUTTER KICKS/40 BIG BOYS/BACK SCRATCHERS/20 HELLO DOLLIES/10 WINDSHIELD WIPERS
PLANK WALK TO CONE/5 MERKINS REPEAT UNTIL THE END AND BEAR CRAWL BACK
LUNGE OUT AND BACK AND CIRCLE UP AT FLAG
50 RAY LEWIS/10 MERKINS/25 RAISE THE ROOF/10 MERKINS/PLANK
COT
PRAYERS FOR MR. KENNEDY.
THIS WORKOUT DEDICATED TO OFFICER SICKNICK AND HIS SACRIFICE AT THE CAPITOL IT IS A REMINDER TO ALL THAT WE HAVE AN AMAZING GIFT IN LIFE EVERYDAY. TUCK THAT LIP IN AND PICK THAT CHIN UP BOYS!
NO SLUGGARD’S AMONG US…DON’T LET THE SMALL NOTIONS OF IT CREEP IN. BE THE STANDARD FOR OUR CHILDREN, EMPLOYEES, BOSSES AND EACH OTHER.
ALWAYS A PLEASURE TO LEAD THESE YOUNG MEN!
SYITG,
JV