As with many things, a little chatter started on Twitter that led to some Top Gun chatter. So YHC decided to put a little spin on some of the exercises and give some a quick rename. Who knew that the danger zone was full of spooky trails, field of dreams, and brick ladders. Well all the pax learned that we’re all each others wingman and we help each other get better.
The Weather: 76° with a chance of sprinklers
The Thang:
Intro, disclaimer
Mosey around parking lot and back to airfield for COP
All IC
SSH x 15
Imperial walkers x 15
TTT x 15
Slo merkins x 15
Shoulder touches x 15
Move in a pattern down spooky trail to the airfield of dreams, grab missiles
Curls for the girls x 20 IC
Hammer curls x 20 IC
Tricep extensions x 20 IC
Merkin to curl to press, starting at one rep and
increasing one rep each time going to 20 reps (crew pleaser)
Triceps extensions x 20 IC
Hammer curls x 20 IC
Curls for the girls x 20 IC
Put missiles up, break to sideline
Wingman up, complete 100 Burpees, 200 squats, 300 flutter kicks.
Top gun one starts with sprint down and back while Top Gun two does
exercise
Fly back down buzz the flag for Mary
Iceman thrusters (plank thrusters) x 20 IC
Goose dips (hip dips) x 20 IC
Slider (dive bombers) x 10 IC
Viper up (bottoms up) x 10 IC
MaVerick-ups (v ups) x 10 IC
COT
Announcements
-“The Crucible” 6/27 See backblast for details
-GORUCK 7/10 (Challenge) & 7/11 (Light)
-2nd Annual “Sweet Baby O” 5K 8/1 at Northside Baptist. A great cause so BE THERE! Proceeds go to “Hands of Hospice”
-Stomp the Swamp 8/29 – Convergence Boneyard double-down opportunity
-Blue Ridge Relay 9/10 – 9/11
Lexington Half Marathon in November
Prayer Requests
Continued prayers for Walker, Audra, and Landon
Prayer for F3 brothers going through difficult times
Prayers for the families in Charleston
BOM and Devo by Field Goal