Mosey up to the plateau behind VWCC
20 SSH In Cadence (IC)
20 Arm Circles IC
20 Reverse Arm Circles IC
10 Windmill IC
10 Imperial Walkers IC
15 Merkins IC
Bear Crawl to top of flight of stairs
Mosey back down to the Fishburn school bench area
10 Dips IC
10 Derkins IC
Mosey to School Wall
5 Wall Walks plank holds
Mosey to Bottom of hill
Are we warmed up yet?
The Thang: Elevator BOMBS II (running up and down hills)
Partner up, size does not matter
One man does BOMB exercise while partner runs up hill and
does called exercise at top of hill,
runs back down hill and swaps with partner.
Repeat and rinse until BOMB exercise is completed
Plank it out until all groups are finished.
Get a 10 count and do next BOMB exercise.
50 Burpees — @ top of hill do 15 single count box cutters
100 Cadre Phil Overhead Claps — @ top of hill do 15 LBCs
150 Merkins — @ top of hill do 15 single count American hammer
200 Big boy sit-ups — @ top of hill do 15 Sharon Stones
250 Squats — @ top of hill and return
No Mary
Countorama
Namorama
Announcements and prayer
“In this world of give and take, there are not enough people who are willing to give what it takes.”
Clebe McClary
Author, Living Proof
Attributed to his Coach at Eskine College
Where’s Pinky? Missed you brother.