WARM-UP * Mosey lap around CMS Front Parking Circle
* 20 Rocking night clubs (Fuze Box:-))
* 20 Side Straddle Hops
*20 Imperial Walkers
*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
* Mosey to doing 5 Merkins at each light pole to front of high school hill for sevens: Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) American Hammers, 2/5, 3/4, 4/3, 5/2, 6/1.
* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:
Round 1: Start with 3 Burpees in the center
(25) Jump Squats / 3 Burpees center
(25) Plank Jacks / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
Round 2: Start with 5 Squats in the center
(25) Mountain Climbers / 5 Squats center
(25) Heels to Heaven / 5 Squats center
(25) Backward Lunges (1 is 1) / 5 Squats center
(25) LBCs / 5 Squats center
Round 3: Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Mosey back toward COT.
This Saturday August 14th:
– Cuthbertson High School Cross Country Trail Service Project in morning after workouts.
– Christ Closet Estate Sale Pickups in Pineville – need as many trucks and trailers as possible right after workouts.
15 Pax showed up and put in the work on this warm Monday morning. Appreciate the opportunity to lead such a great group of gents. Heart felt testimony during COT from Penalty Box sharing his one year anniversary and his gratitude for the solid sponsorship of Ricky Bobby and the brotherhood of F3.