Back Blast 3.7 Temple of Gloom @ The O

PAX (8): Diablo, Fergie, Flo Jo, OJ, Pope, Porkchop, Violet (Q), Who Dey

Conditions: A brisk 27 degrees, Light Wind, No Rain

Warm Up: Mosey to the bottom of hill on Briar Hill Road via Cherokee Gardens Road and Beals Branch Road (approximately 1/3 mile)

  • 20 x 4-count Mountain Climbers
  • 10 x Abe Vigoda (IC)
  • 10 x Grass Grabber (IC)
  • 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
  • 30 Seconds Stretch OYO

Thang 1:  Run to Lexington

  • 20 Second Sprints with 10 Sec Rest In Between. Repeat until group reached the Lexington Road Intersection

Thang 2:  Exercise Wave while returning to base of hill (Descending Reps)

  • Complete an exercise and then jog for 20 seconds until PAX returned to bottom of Briar Hill Road
  • 10 x Burpees
  • 9 x Mountain Climbers (4-count)
  • 8 x Bobby Hurley’s
  • 7 x Merkins
  • 6 x Burpees
  • 5 x Mountain Climbers (4-count)
  • 4 x Mount Bobby Hurley’s ain Climbers (4-count)
  • 3 x Merkins
  • 2 x Merkins
  • 1 x Sprint to Top of Cul De Sac

Thang 3: Run to Lexington

  • 30 Second Sprints with 20 Sec Rest In Between. Repeat until group reached the Lexington Road Intersection

Thang 4: Exercise Wave while returning to base of hill

  • Complete an exercise and then jog between exercises. Only executed exercises at start, mid, and end point of return jog.
  • 10 x Burpees
  • 5 x Bobby Hurley
  • 1 x Sprint to Top of Cul De Sac

Thang 5: Quarter Mile run to top of Cherokee Gardens Hill

  • PAX were divided into 2 groups based on mile run pace. The group with a mile run pace of 8:01 per mile or greater was given a 30 second head start.
  • Re-organized PAX at top of Cherokee Gardens Hill for an easy mosey to the tennis courts

Thang 6: Minute Man

Conducted One minute sets of exercises with a 10-count of rest between sets

  • Merkins
  • Big Boy Sit Ups
  • Contra Burpees
  • Flutter Kicks
  • Mountain Climbers

COR, NOR, COT: Announcements included Bible Study on Friday and Louisville Stat Course info.   Closed with a word of prayer.

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