6 PAX posted at #Foxhole to endure a downpainment to help us all remember and appreciate the sacrifices our Veterans have made for us. We started the workout with remembering and dedicating this workout to the sacrifices they make and made for us. The PAX were all encouraged to push hard even when we all wanted to quit for the next 45 minutes.
Conditions were perfect
The Thang
Disclaimer
Encouragment to encourage and push one another
Brief preview of the workout
Here we GO!
COP Warmup
– SSH x 20 4 count
– Merkins x 10 4 count
– Mountain climbers x 20 4 count
Grab a Cinder block
The next exercises were done on the minute for 10 minutes
Curls, OH press, Rows x 5 each sprint to the 20 and back
Repeat on the minute for 5 reps, 6, 7, 8, 8, 9, 9, 10, 10
Recover
1 min each of BBSU, Merkins, Flutter kicks
Recover
1 minute of continuous work as hard as you can go to include Burpees, fwd sprints, back sprints, Merkins, Squat jumps, side shuffles, Carioke as called by Q
Repeat x 5x w 30 secs rest
Next exercises on the minute for 3 minutes
– 5 Burpees, 5 HAnd release merkins, 5 Squat jumps Sprint 50 yards
– Repeat x 3 mins
Recover
1 min each of BBSU, Merkins, Flutter kicks
To the shovel flag!
-Great work by the PAX today. Most kept up on the minute but when if one man dropped the PAX did a great job encouraging him.
COT
BOM
Devotion – Christian Brotherhood!