Knocked the Spunk Out of Em

I woke up feeling good and got to the AO a little early to get my plan all finalized. We got rolling at 5:30 sharp.

Warm-O-Rama:

Side Straddle Hops x 15 IC

Alternating Toe Touches x 15 IC

Merkins x 20 OYO

Burpees x 10 OYO

The Thang:

Moseyed from the main St. Lukes lot back to the covered walkway. The PAX line up around the courtyard under the awning. We did lunge walks and pull ups to get started.

Lunge walk x 10 each leg, 10 pull ups, lunge walk x 10 each leg, 8 pull ups, lunge walk 10 each leg, 6 pull ups, lunge walk x 10 each leg, 4 pull ups

Then we switched over to standing frog jumps and decline merkins:

10 standing frog jumps, 10 decline merkins; 10 standing frog jumps, 8 decline merkins; 10 standing frog jumps, 10 decline merkins; 10 standing frog jumps, 8 decline merkins

We then moseyed over to the block pile at Corinth and had everyone grab a block. We then counted off the PAX into 5 groups. Each group would then carry their blocks to their starting circuit station. At each station the PAX would do the exercise until I called “switch”, then they would mosey to the next station and do the exercie for that station and so on. There were 5 stations in total: The half wall, in front of main chapel off to the right, end of driveway before main road, entrance to driveway when pulling off road, top of side parking lot towards chapel. At each station the PAX did:

1 – Step Ups with overhead block presses

2 – Curls

3 – goblet squats

4 – Kettle block swings

5 – American Hammer with blocks

Then circle back to starting station. We completed 3 full rounds of this circuit.

We then switched the stations over to different exercises for a final round. The exercises for each station were:

1 – Dips

2 – Cross fit sit ups

3 – Hands off Merkins

4 – Freddie Mercury

5 – Block Clean and Jerk

We then carried our blocks back and headed back to the AO for the Announcements: The Bear run up Grandfather Mountain was that evening for anyone crazy enough to pay money to do it, one PAX running the Bear even posted for the above beat down (T Claps for Jordache)

Count off,

Name-O-Rama,

WOD

WOD was from Matthew 6:25 – 34: Don’t worry about petty things or things happening in the future, focus on today and make the most of it.

Moleskin: When starting the 3 round of our first circuit noted above, after Flem and I had been sprinting against each other between each station, Flem admitted that he wasn’t sprinting the next leg, we had “knocked the spunk out of him”, QIC Goal Accomplished.