Conditions: Cloudy skies but thankfully no rain. A muggy 68 degrees.
The Thang:
Disclaimer
Pledge of Allegiance
Prayer
Warmup: Only 10 reps each as we’ll be doing more in the circuit
- Through the Tunnel
- Windmill
- Little Baby Arm Circles (10 Fwd, 10 Rev)
- Overhead Clap
- Side Straddle Hop
- 8 Count Turn & Bounce
- Flutterkicks
- American Hammer
The Circuit:
YHC grabbed a few ideas from Ebert & Rocking Chair to come up with this circuit. I was ready with seven stations and seven exercises, but with only 4 PAX, quickly eliminated the rope station, (since we’ll be doing the Sausage Factory on Thursday), the pull-up station, (“if you can’t do it, don’t Q it” comes to mind here…UGH!), and the leg station. Due to time limitations, we had to cut it off after the first exercise of the seventh round.
Station 1: “Timer Station” Farmers carry two blocks approximately 50′. With each rotation, YHC increased the distance by 10 paces. Experience gained has shown this may be too much, but it worked well for only 4 PAX. With more PAX, it should be decreased so as not to run out of time.
Station 2: The Magnificent Seven Merkins
- Carolina Dry Dock
- Wide Merkins
- Regular Merkins
- Ranger Merkins
- Diamond Merkins
- Crucible Merkins
- Chuck Norris Merkins
Station 3: Ab Station
- LBC’s
- Big Boy Sit-ups
- American Hammer
- Sweat Angels
- Reverse Crunch
- Not So Lazy Boy
- Inverted Superman
Station 4: Burpee Station
- Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
- More Burpees
Count-O-Rama
Name-O-Rama
Announcements:
- Friday – Ruck Event at Amphitheater, 4:30 am!
- Thursday – Sausage Factory everyone wear read in honor of Badger from Fort Mill. Will take photo and post.
- Saturday come to Mission AO 8:30 am. Double down opportunity.
Prayer Requests:
- Brainiac and wife Carley. Also, praise that all of her tests were negative.
- Praise for support from Ebert’s wife Judy.
BOM