Warm-O-Rama:

We ran to the Middle School.

• 20 SSH IC
• 10 Weed Pickers IC
• 8 Windmills IC (old man style)
• Sun Gods OYO
• Michael Phelps OYO

The Thang

Name of Workout: Rifle Carry

We started by doing three different sets of exercises then rifle carried a coupon down to the end of the middle school (100 yards) where we then did a minimum of 50 ab exercised while we waited for the 6^th man to finish. We repeated this and were able to get (3) rounds in.

Set 1 of Exercises

• 20 Burpees
• 30 Hillbilly Squats, Kodiak count
• 40 Dips

Rifle Carry Coupon

Ab Exercise

• 50 Big Boys

Rifle Carry Coupon

Set 2 Exercises

• 20 Man Makers
• 30 Imperial Squats, Kodiak count
• 40 Dips

Rifle Carry Coupon

Ab Exercise

• 50 American Hammers, four-count

Rifle Carry Coupon

Set 3 Exercises

• 20 Mike Tysons
• 30 Bobby Hurleys
• 40 Dips

Rifle Carry Coupon

Ab Exercise

• 50 JLo’s, Kodiak count

Rifle Carry Coupon

COT & BOM:

• JB was the 6^th man and we talked about the Speed for Need 5k race coming up. We prayed for good health and recovery as well as any families suffering from COVID.

A few takeaways:

• Originally planned to complete 4 rounds and we only made it to 3 rounds.
• I would have added a (40) overhead press to the exercise stations and exchanged the 100-yard rifle carry to “all you got” run to the ab station.
• I could have done a better job with keeping everyone together.

Upcoming Events:

Speed for Need 5k Race located at First Baptist Church, Woodstock, GA