Q: Ebert
Conditions: 65 and beautiful
Disclaimer: Ebert
BOM: Ebert
The Thang
Your YHC wanted to stick to the parking lot today to try out the cement island that are placed there. It will be a reverse ladder while we jump to each island for a different exercise. Run to the far end and then run back to the 2nd to last island, and then repeat if time dictates for the second round. Third round was a island hop ladder where each PAX called an exercise “that they didn’t know what it is called” according to Tinkle.
Shoutout to Honey Bun and Kukoc for doing the harder thing before bootcamp and running 8 plus miles before the beatdown.
Warm-up
15 Side Straddle Hops IC
15 Windmills IC
15 Through the Tunnel IC
15 Imperial Walkers IC
15 Mountain Climbers IC
15 Merkins IC
15 Squats IC
15 Toy Soldiers IC
Island Hopping
- Carolina Dry Docks (x10)
- LBC’s (x20)
- Squats (x10 w/ 50 lbs. jugs or Bulgarian sandbag)
- Burpees (x10)
- Diamond Merkins (x10)
- Lunges (2 count x10)
- Calf Raises (x30)
- Bicycle Crunch (x20)
- Sky Thrusters (x10 each leg)
- Merkins (x10)
Count-a-Rama
Name-a-Rama
FNG
None
Announcements
* Tailgate for Lexington/River Bluff football game @ 6:00 this Friday at LHS – Breezeway by LTC – BYOD/BYOM – FiA/F3/Family event
* Three upcoming October AO Launches – NPES (Name TBD) on 10/3 at 5:15, DES (The Stand) on 10/5 at 5:00, RCES on 10/10 (Name TBD) at 5:15 – EH guys in those areas
* Snake Pit closed on 10/5 – converge at The Stand
* John Flanagan Memorial 10k – November 11
* Christmas Party – 12/15
* Three upcoming October AO Launches – NPES (Name TBD) on 10/3 at 5:15, DES (The Stand) on 10/5 at 5:00, RCES on 10/10 (Name TBD) at 5:15 – EH guys in those areas
* Snake Pit closed on 10/5 – converge at The Stand
* John Flanagan Memorial 10k – November 11
* Christmas Party – 12/15
Prayer Requests
Tinkle’s Wife
Recall’s Travels to Brazil
Healing for all those injured at the Pit especially
COT