Warm up

  • SSH
  • Arm Circles
  • Tempo Squats

The Thang

The Cooper

  • 1 lap around the track. 10 burpees
  • 1 lap around the track. 9 burpees
  • 1 lap around the track. 8 burpees
  • 1 lap around the track. 7 burpees
  • 1 lap around the track. 6 burpees
  • 1 lap around the track. 5 burpees

Alternated plank holds, invisible chair, and six inches holds for the six after each lap.

Catch Me If You Can

Partner A performs 5 burpees while Partner B takes off around the track in a back pedal. Once Partner A completes the burpees, he catches (or doesn’t catch, in Abu’s partner’s case) Partner B and they flap jack. We only had time for one lap.

15 Navy Seal sit ups IC (google it). Two lines facing each other, arms locked and legs intertwined. The PAX definitely loved/hated these. We’ll definitely see those again. Ended with three round of various Mary exc.

Prayer Requests

Abu’s father’s successful surgery, Kingpin’s radiation, Macho Man praise for the visit, pray for the Methodist church, Cable’s dad radiation pellets, Little Mermaid’s m’s pregnancy, all PAX.


The general consensus was that none of the PAX like track workouts so I think if I ever Q at School Yard again, we will definitely do another track workout.  Grout out.

Sidenote, there has got to be a better track available in Greenville. Aycock’s track is an obstacle course.

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