It’s been far too long since YHC had been to visit the Detainees, but an early start at work this AM gave him the perfect opportunity to go see his ol’ pals as well as meet some new pax at Detention.
BOM led by YHC
The Thang
Mosey to basketball court
COP
Windmills x 10
Hillbillies x 10
Imperial Walkers x 10
Squats x 10
Thru the tunnel x 10
LBACs (F) x 10
Overhead Arm Claps x 10
Raise the Roof x 10
LBACs (R) x 10
Michael Phelps x 10
‘Mercans x 10
Reverse crunches x 10
Flutter kicks x 10
Collect blocks and bricks
Runner Is The Timer Workout
Runner completes one lap while all other pax complete their station’s exercise AMRAP. Group rotates when runner returns.
Exercises:
Ball slams
Curls
Triceps extensions
Stationary lunges
‘Mercans
Bent over rows
Bicycle crunches
Plank-o-Rama
Put up blocks & bricks
Mosey back to basketball court
Mary:
Hello Dolly x 10
2 Turkish get-ups (OYO)
Flutter kicks x 10
2 Turkish get-ups (OYO)
Russian Twist x 10
2 Turkish get-ups (OYO)
Boat / canoe
2 Turkish get-ups (OYO)
Mosey back to #ShovelFlag
COT
BOM led by AB
Moleskin:
Steady and high-spirited #mumblechatter from the pax this morning, which is always a pleasure. Solid effort (minus a few ball slams) and patience with the Q in his failure to efficiently and effectively communicate the logistics of the workout. English is often YHC’s second language before 0700. Thank you for the hospitality!
Announcements:
Detention P200 Team filling up. 10 HCs with 2 spots left.
Q-School at St John’s Episcopal Church in F3-Columbia on Saturday, 9/28 at 0800.
Prayer Requests:
Mrs. Templeton: Husband passed away
Caravan’s father-in-law
Devo:
QSource on #DRP