• When: 2020-07-07
  • QIC: Kenwood
  • The PAX: Flex Seal, Wax On, Overage, Navy Bean (R), PED, Kenwood (R).


At CAT 6 Pax work on their 6 packs

With 80% rain forecasted, I planned to keep us dry near the gym.  As it usually turns out, the rain stayed away during the workout – which is always a bonus.  I pressed on with the weinke as planned which was a core/ab workout with some merkins thrown in.  Here’s how it went down…

conditions: not too bad, muggy, damp but no rain

1 minute warning, disclaimer, prayer

We started with five Pax and Wax On made it 6 as he got there after the warm-up.

Mosey towards the gym’s side entrance.  I had my Bose there ready with some 80s big hair music lined up (an Amazon Music playlist).  We warmed up with:

  • 15x SSHs IC
  • 15x IWs IC
  • 15x Michael Phelps IC

After the warm-up, we put the “core” in CAT.  The Mary was mostly 4-count IC.  The Merkins were OYO…

  • Mary time…  15x Flutter Kicks & 15x LBCs
  • Merkin time… 15x Merkins, regular
  • Mary time…  15x Monkey Crunches & 15x Reverse Crunches
  • Merkin time… 15x Merkins, wide
  • Mary time…  15x Freddy Mercurys & 15x Gas Pumps
  • Merkin time… 15x Merkins, narrow/diamond
  • Mary time…  16x Windshield Wipers OYO & 15x LBFCs OYO
  • Merkin time… 15x Merkins, right hand forward 1 handprint
  • Mary time…  15x Boxcutters & 16x Outlaws OYO
  • Merkin time… 15x Merkins, left hand forward 1 handprint
  • Mary time…  15x American Hammers & 15x Rosalitas
  • Merkin time… 15x Merkins, right hand forward 2 handprints
  • Mary time…  15x Hello Dollys & 15x Rosalita Whips
  • Merkin time… 15x Merkins, left hand forward 2 handprints
  • Mary time…  16x E2K & 15x Bay City Scissors
  • Merkin time… 15x Merkins, right hand forward 2 handprints, left back 1
  • Mary time…  15x Boat Canoes & 15x High Hello Dollys
  • Merkin time… 15x Merkins, left hand forward 2 handprints, right back 1

We finished up the remaining time with more core work…

  • Plank – 1 minute
  • 6″ leg raise – 1 minute
  • Wall Plank – 1 minute
  • 6″ leg raise – 1 minute
  • Laying on back, feet on wall, knees bent 90 degrees, 15x crunches
  • Laying on back, butt against wall, legs straight up, 15x crunches

I believe that covered what we did this morning.  We all got better.  Listed to some good music.  I’ve now got a couple more Netflix movies/series to watch!

Announcements:

  • 10/2 – Go Ruck in Columbia
  • Christmas party, tbd

Prayers:

  • Country

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