Prometheus Tour de C-Rock

Apparently backblasts are still a thing…

 

Extra Credit

5 got an early start on the work out.

Lap around the school to the benches out back where the teachers puff salems in between class for dips and derkins.

Proceed to the football field for some suicides.

Start at Goal line and run to the 10 (1 burpee, 1 Merkin, 1 full sit up, 1 squat) back to the Goal Line

Continue to the 20 (2 burpees, 2 Merkins, 2 full sit ups, 2 squats) back to the Goal Line

Made it to the opposing side 10 yard line and finished with 9 burpees, 9 Merkins, 9 sit ups, 9 squats.

 

Main Event

12 more joined us for the real deal.

Head out of RMS and down Water Oak towards Sharon Amity

Stop at Linda for 5 burpees, stop right before Sharon Amity for 5 burpees & 10 Merkins

Right on SA, towards Randolph, cross the street to Hardwick (15 squats in cadence to collect Pax)

Down Hardwick and right on Hodgson with a brief stop for 5 burpees, 10 Merkins, 15 squat jumps

Right on Randolph to Providence Baptist 5 burpees, 10 Merkins, 15 squat jumps and 20 Russian Twist

Head over to the retaining wall for 10 dips, 10 single leg squats, 10 derkins and 10 jump ups (fan favorite)

Head to the back Porte-cochere for Mary (LBCs, heels to heaven)

Hot lap around the church with 20 Merkins, 20 squats and 20 CDCs on each side

Mary while we wait (right and left side oblique crunch)

Back to the Wall (8 dips, 8 single leg squats, 8 derkins)

Back to home the same way with same exercises at each stop.

 

It has been a while since I frequented a bootcamp and it was a ton of fun to remember what a push up is.  Quite a bit of running this morning, where I believe we clocked 4.2 miles in the 45 minutes.  Its ok that we got a little spread out of the run… the exercises are meant to bring us all back together until we move on to the next one.  After a workout, I always take satisfaction in that the hardest thing I will do all day is already complete.  Its all downhill from here.

 

Thanks KC and Rhapsody for the chance to lead.

Philippians 4:13

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