This was a solid group that showed up this morning to punch the Christmas calorie consumption in the teeth. YHC had two Qs planned and chose 1 based on who showed up. We had PAX from three different AOs show up to put in some good work this morning. Well done, dudes. Here’s what happened:
Conditions: 38 degrees and not as cold as predicted the night before
Welcome/Disclaimer
The Thang:
Mosey to area in front of batting cages for warm-up
SSS x 20 IC
TTTs x 20 IC
Merkins x 20 IC
Mosey to the track and to the right around to corner 2 of the track and circle up for Flutter Kicks x 5 IC; sprint 1– yards to corner 3; circle up for Flutter Kicks x 10 IC; slow group mosey to corner 4 and circle up for Flutter Kicks x 15 IC; sprint 100 yards to Corner 1 and circle up for Flutter Kicks x 20 IC
Slow group mosey to corner 2 and circle up for American Hammers x 5 IC; sprint 100 yards to corner 3 and circle up for American Hammers x 10 IC; slow group mosey to corner 4 and circle up for American Hammers x 15 IC; 100-yard sprint to Corner 4 and circle up for American Hammers x 20 IC
Slow group mosey to corner 2 and circle up for Glute Bridges x 5 IC (lay on your back and thrust your hips to the sky–Spackle was concerned Lt. Dan had a RBHS drone flying over to watch these exercises), 100-yard sprint to corner 3 and circle up for Glute Bridges x 10 IC; slow group mosey to corner 4 and circle up for Glute Bridges x 15 IC, 100-yard sprint to corner 1 and circle up for Glute Bridges x 20 IC
Slow group mosey to corner 2 and circle up for Monkey Humpers x 5 IC, 100-yard sprint to Corner 3 and circle up for Monkey Humpers x 10 IC; slow group mosey to corner 4 and circle up for Monkey Humpers x 15 IC, 100-yard sprint to Corner 1 for Monkey Humpers x 20 IC
Slow group mosey to the pressbox and grab a concrete block.
Chest Press with Block x 100 OYO
Mosey to stairs for Calf Raises x 20 IC
Back to your Block
Overhead Press with your block x 100 OYO
Put blocks up and mosey to stairs for Calf Raises x 30 IC
Mosey back to the Flag
Finished up with Spackle’s favorite: 50 LBCs OYO
Great work this morning, dudes!
Announcements:
Rocking Chair spoke about Grow Ruck
January 1 convergence opportunities galore at The Hollow from 7-8
Prayer Requests:
our brothers recovering from surgeries and healing up
Barcrawl’s kids trying to shake the Flu
F3 Brothers and their marriages
DEVO:
PEACE
When the song of the angel is stilled;
When the star in the sky is gone;
When the Kings and Princes are home;
When the shepherds are back with their flocks;
Then the work of Christmas begins;
To heal the broken, to feed the hungry, to rebuild nations, to bring peace among men & women, to make music in the heart