A nice morning at FOD. 27 PAX made there way to west Cary to celebrate Liverpool turning 50 and earning the title of RESPECT. Just because he is now with us in the 50’s doesn’t mean he gets an easy workout. All came ready to have some fun and be challenged.
Warm up
- Pledge
- Run to back of lot 1 - 5 Good mornings
- Run to back of lot 2 - 10 Imperial Walker with a squat in between
- Run to back of lot 3 - 112 Supercharged SSH (4 rounds of descending SSH. Each of the 4 rounds counted to 7, then 6, 5, 4…that’s 112 SSHs)
- Run back to Pavilion
Thang 1 - Modified mini Murph
- Group 1 - starts with 10 pull-ups at the pavilion
- Group 2 - starts with 20 merkins at parking lot 1
- Group 3 - starts with 30 squats at parking lot 2
- Rotate until all 3 exercises are completed 5 times
- (P.S. Full Murph 2 mile run was completed during workout)
Thang 2 - rock slide
- All PAX grab a semi-ego rock and meet in parking lot 1
- Divide into two groups
- Group 1 - bear crawl & slide your rock to opposite end of parking lot. Switch to crab crawl to kick your rock back.
- Group 2 - 5 curls, 5 triceps, 5 presses until last person back from crab crawl
- Flap - Jack
- Return rock to pile
- Run around parking lot 2
Mary
- 20 LBC
- 10 Box Cutter
- 50 second Superman hold - to celebrate Liverpool’s 50th birthday
Announcements
- Liverpool’s 50th BDay - celebrated with a cake!!
- Krispy Kreme challenge - Sat morning. Murph at 6:30 prior at Pullen Park
- Sign up for Carpex challenge
Prayers/Praises
- Swag (Dana’s) surgery Sep 11. Waiting for test to come back on Friday with a number less than 16
- Franklin/Sky Blue - Diane - Pulmonary embolism this week
- Liverpool and Water Wings heading to Peru. Looking for supplies and donations. Leave Sep 8.