I attended workouts last week on Wednesday and Friday at the Stingray AO in Wilmington (F3 Cape Fear) while vacationing in Surf City, NC. This workout was based on the Wednesday Stingray workout.
Warm in cadence: Imperial Walkers 15, Through the Tunnel 15, Bat Wings with the following – Steel Clap 20, Overhead Clap with Side Straddle Hop 20, arm circles 10 forward and 10 backward, Side Straddle Hop 100.
Indian run twice around the parking lot with the lead runner carrying a coupon (cinder block).
Dora – Beal crawl out and run back with 100 merkins, 100 sit ups with a dumbbell or coupon, 150 squats with a dumbbell or coupon.
Another Indian Run once around the parking lot. Followed by each PAX running about 50 yards and back while the others hold plank. Five burpees OYO. Mary for eight minutes with the PAX taking then selecting the exercise.
Count-a-rama, Name-a-tame, COT
John 15:7 – If you remain in me and my words remain in you, ask whatever you wish, and it will be done for you.