Arms, Shoulders and Core Burn out
March 20, 2017
Run drills
March 20, 2017

32 is a Nice Even Number

  • When: 03/20/2017
  • Q: Swoosh
  • Pax: 12 pax, Swoosh, Surf, Fore, Ref, Tumble, Gourmet, Roll Tide, Blinker, Breaker Breaker, Survivor, page jam, Streaker,

Great workout with the Green Mile ladies this morning !! Thanks for making it out and bearing with all the counting.

Okay so we started out under the shelter with warm ups

15xc through the tunnels

15xc windmills

15xc side lunges on both sides

Then for the second half of the warm up , we jogged over to the soccer field for :

5 burpees sprint 5 burpees sprint back x 2

And on the wonderful suggestion of Surf, we did the Bear Crawl challege that we saw on Ellen , we are entering to win gift cards from Kohls ( I need this now that I can wear pants that zip.)

10 bear crawls forward , 10 bear crawls backward x 2

10 crab crawls forward, 10 crab crawls backward x 2

Slow Jam monkey humpers x 30

sumo squat pluse x 30

Carolina Dry Docks x 30

Push -ups x 30

Donkey Kicks x 25

Fire hydrants , left leg then right left 25 each side

Pulse squat x 60

Then we jogged back under the shelter for abs

Hip raises x 30

windshield wipers x 30

Iron Cross x 30

Russian twist x 32


Devo: In the Book of Genesis, “God said , let there be light and there was light” He did not say , make it so , force it to be. We should take this lesson from Genesis , let God’s will work in our lives, not force or make our will be.




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