Fast Holes vs Slow Jams

Pre Run Included – Flex, Patty, Doughboy, Short Sale, Doc, Has Been, Pantsed Swanson

Warmup:

• Good Mornings
• Side Straddle Hops
• Imperial Storm Troopers
• HillBillys
• Double Pump ATT – These were a thing a beauty  – In Cadence – Better than the Rockettes!
• 5 Burpees

A lil competition – FastHoles (Patty, Short Sale, Doc, Doughboy) line up on the curb at the Shovel Flag and do Rocky Balboas for “40 Mississippi” Count while the rest of the pax take off for the bottom of walgreen’s hill. After 40 Mississippi, the fast holes had to catch the slow jams – They did with about 25 yards left!

Pax line up at the bottom of the hill. One Pax calls a leg exercise and all other pax must do AMRAP of called exercise while he runs to top of hill and back.

Exercises were:

• Squats
• Jump Squats
• Lunges
• Side Lunges
• Reverse Lunges
• Jane Fondas
• Side Straddle Hops
• Smurf Jacks
• Monkey Humpers
• ATT
• Calf Raises

Next Comp – Fast Holes line up at bottom of hill and back pedal to corner of walgreens. Slow Jams give them a head start and try to catch them. Slow Jams caught em, but fast holes turned and beat em to the corner

Pax line up at the corner of walgreens. One Pax calls an arm exercise and all other pax must do AMRAP of called exercise while he bear crawls across parking lot and back.

Exercises were:

• Merkins
• Diamond Merkins
• Peter Parkers
• Mike Tysons
• Incline Merkins
• Decline Merkins
• Tricep Dips
• Mohammad Ali’s
• Overhead Claps
• Carolina Dry Docs
• One I cant Remember

Pax mosey around walgreens back to up of hill. One Pax calls an ab exercise and all other pax must do AMRAP of called exercise while runs down hill and back.

Exercises were:

• LBC
• RBC
• Gas Pumps
• American Hammers
• Pretzels
• Penguin Taps
• X’s & O’s
• BB Situps
• Box Cutters
• Flutter Kicks
• One I cant Remember

Pax Line up Single File and Indian Run back to flag (long way around retirement center) – With about 50 yards remaining – “Jail Break” was called by YHC

Back to the Shovel Flag with 5 mins to spare – Quit Early? No Way!!!!

• 5 Burpees OYO
• 10 Side Straddle Hops In Cadence
• 4 Burpees OYO
• 10 Side Straddle Hops in Cadence
• 10 Forward Arm Circles in Cadence
• 3 Burpees OYO
• 10 Side Straddle Hops in Cadence
• 10 Forward Arm Circles in Cadence
• 10 Reverse Arm Circles in Cadence
• 2 Burpees OYO
• 10 Side Straddle Hops in Cadence

Count Off, Name O Rama, Announcements, Prayer Request

Todays Verse – Isaiah 26:3  – You will keep in perfect peace, those whose minds are steadfast because they trust in you.

Get out of your own head! Don’t allow negative, destructive thoughts into you own head – It gets you off your game. You have a choice of what to do with these negative thoughts, let them rule you – or you rule them!

~Flex