Allow YHC to set the scene; summer in South Carolina is officially among us, it’s the day after a holiday, school is almost out, and the list goes on and on. Aside from the outside noise and distractions is man’s inner desire to sweat, put in work, start his day off right, and leave better than he showed up. It’s why we do this thing. This morning, the men of CAT showed up ready to put in the sweat equity to a better life. YHC had been drawing up a workout that checked all of the boxes; strength training, interval training, and some distance running. Here’s the tom foolery that went down:
***Conditions: 69 degrees with a slight breeze
***Disclaimer and Prayer
***Mosey to high jump area at track
COP
- COP today was not the standard SSH, TTT, etc. Today it was about stretching. The workout I had lined up include strength work, interval training, and a little distance running. Stretching seemed to be in order and was well received by the pax.
***The Thang:
There were 6 stations set up with a card and a light. Perform the exercise on the card. When you return, sprint to the opposite sideline and back, finish up with 5 merkins, 5 burpees, and 5 squats.
Station 1: Farmer Carry two 5 gallon buckets of water across the field and back. Sprint down and back, merkins, burpees, and squats.
Station 2: Duck walk across the field and back with a 60lb GORUCK sandbag on your shoulders. Sprint down and back, merkins, burpees, and squats.
Station 3: Side lunge down and back while doing curls for the girls with a 30ish lb. ruck plate. Sprint down and back, merkins, burpees, and squats.
Station 4: Forward Lunge down the field while doing tricep extensions with Ruck. Sprint down and back, merkins, burpees, and squats.
Station 5: Walk down carrying bricks doing LBAC (Forward). Walk back with bricks doing LBAC (Reverse). Sprint down and back, merkins, burpees, and squats.
Station 6: Reverse lunge across field and back with a GORUCK sandbag on your shoulders. Sprint down and back, merkins, burpees, and squats.
At the conclusion of station 6, 15 merkins, 15 burpees, and 15 squats in the end zone. Run around football field to original starting point at station 1. Keep going until time called.
***Announcements:
6/1 – F3, FiA, 2.0 day at The Hollow – 7:30 start time.
F3 Lexington Pax are raising funds for Doodle out of Smokehouse who has a special needs daughter.
***COT/BOM/PLEDGE