Walkers and Runners and Grinders at Mayhem

Warm-O-Rama

• Side Straddle Hops
• Arm Swirly Things Forward and Backward
• Calf Stretches, Schutzy-style (anyone seen him recently?)
• Whirly With the Clap
• Abe

The Thang:

Mosey to another lot.

3 Man Grinders (5 minutes each round)

• LBCs and Merkins
• Carolina Dry Docks and Freddy Mercury
• Overhead Claps and Big Boy Sit-Ups

Mosey BACK to the other lot.

 

Walkers And Runners (timed at around 8 minutes)

Partner Up:

A: 20 Imperial Walkers (double count)

B: Al Gore

A starts doing walkers, B holds. A yells “20”, holds Al Gore and B sprint the distance of the lot. When B is back he starts doing Walkers, A keeps holding Gore till B yells 20 and assumes Gore. 

Very simple once I said it all clearly. I kind of liked this one. It goes in the file.

 

Fast Four Corners (perform at each corner, of the lot come back and plank for 6)

• Round 1: 25 squats
• Round 2: 20 Seal Calps
• Round 3: 10 Merkins

 

Mary

• American Hammer
• Heels to Heaven
• Penguin Crunch

 

Time!

 

Announcements:

• Blue Steel returns Friday at Urban Assault. Tractors/OG also plans to run by the AO. Be there if you can.

 

Prayer Request:

• Those with Leukemia
• Praise for positive medical news from Turnover’s M.

TO, thanks for the keys. I think moving down to Jamison Park was a good call. 

• If anyone needs protein powder of various kinds Zima carries a box around with him, apparently.
• Respect to the EC runners, getting those  Ranger miles in. 
• Apologies to High Cotton for running him off before  615.
• Snooki YHC ain’t, still hope it was #satisfactory