When the AOQ calls you out to Q, you Q. It’s been a while, too long actually, since YHC has visited the CAT litter. These men know how to work hard and have fun. Here’s what happened:
Conditions: 49 clear and dry
Disclaimer/Prayer
The Thang:
Mosey to pole vault area near track.
COP
SSHx 10 IC
TTT x 10 IC
LBAC forward x 10 IC
LBAC backward x 10 IC
Squat x 10 IC
Imperial Walkers x 10 IC
Burpee x 10 OYO
Mosey to football field and line up on goal line.
Lunge 10 yards
High plank x 1 min
Low plank x 1 min
Low plank on right side x 30 sec
Low plank on right side c 30 sec
Bear crawl 10 yards
High plank x 1 min
Low plank x 1 min
Low plank on right side x 30 sec
Low plank on right side c 30 sec
Crab walk 10 yards
Al Gore x 1 min
Duck walk 10 yards
High plank x 1 min
Low plank x 1 min
Low plank on right side x 30 sec
Low plank on right side c 30 sec
Broad jump 10 yards
Al Gore x 1 min
Circle up for 21s
7 exercises, 3 sets of 21.
First round done IC. Second two rounds done OYO
1. Flutterkicks
2. LBCs
3. American Hammer
4. Mountain Climbers
5. Plank jacks
6. Squats
7. Merkins
Mosey to shovel flag.
With one minute left, YHC called for Shoulder taps x 25 IC
COT
Announcements
– 11/8 Convergence for Cheech’s bday. Runners meet at Stride 05:00, and Ruckers meet at Home Depot 05:00. All will meet up at Herndon.
– 11/16 Cheech 10k
Prayer Requests
– Marriages
– Sidecars family
– Pax doing Go Ruck event in Greenville this weekend
BOM
Pledge of Allegiance