9/24/22

Warm Up

· Seal claps, T claps, Arm Circles, Squats, Toy Soldiers

· Mosey to pit

The Drill

· 11’s in the pit – Merkins and Bonnie Blairs. Mosey to pavilion

· The Hightower – F3GrandStrand lost Jacob "Hightower" Hancher as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. This is a part of the workout based on Matthew 5:9 “Blessed are the peacemakers, for they will be called children of God”. 5 exercises, 9 reps each

o Burpees

o Bodybuilder (Burpee with plank jack)

o Triple Merkin Burpee

o Triple jump squat Burpee

o Combined = Triple Merkin Triple Jump Squat Bodybuilders

· 7UP

o Circle up, holding al gore (break 90dg)

o Starting PAX touches either shoulder pointing L/R. PAX that he points to continues, counting up with each PAX from 1-6.

o On 7, that PAX must squat jump and tap his head as he counts 7, pointing to who then starts back at 1.

o If anyone miscounts, goes out of turn, doesn’t jump (feet off ground) on 7, or can’t hold al gore properly then they are out and must hold high plank till end of round

· Burpeesketball

o Mosey to basketball court

o Split into 2 teams. Every change of possession without a score is 5 Merkins for everyone. Every score is 5 Burpees for the team that is scored on

· Mosey back to Flag

CoT

· Prayers for Turnpike’s Bible quiz team, kids at Meatball’s school, Big Blue’s coworkers husband.

· Glad to see double digits back at Rapho!