It surely was a struggle to get out of the fart sack this morning hearing the rain knowing it was cold out there, but 8 brave men got out in the gloom and got better.
Circle up for Prayer and disclaimer
Immediately break out into COP where we are, not a minute wasted here
SSH – 20 IC
Little Arm Circles – 10 IC Both ways
TTT – 20 IC
Windmill – 20 IC
Mosey on over to the Bird Sanctuary for a little fun on the wall
Step ups each leg – 15 OYO each side
Jump ups – 20 OYO
Incline Merkins – 10 IC
Decline Merkins – 10 IC
Tricep Dips – 20 IC
Head on down to the brick pile (this was more of a swim than a mosey)
Grab 2 Bricks and head to Mt Midway, split into groups of 2
Group 1
Run 2 bricks up the hill, set them down and come back down and grab partners brick and run those up the hill and run back down
Run back up to get 2 bricks and run them back down, then run back up and get the other 2 bricks and bring them back down
Group 2
Squat Jumps while your partner takes the bricks up
LBC While your partner brings the bricks back down
Swap and Group 2 runs with bricks and Group 1 does the exercises
Rinse and repeat changing exercises with Burpies and Russian Twists
4 Corners with Bricks
1st Corner – 20 Curls
2nd Corner – 20 Overhead tricep extension
3rd Corner – 20 Overhead Claps
4th Corner – Merkin Shoulder touch
Back over to Mt Midway for some Wounded Bear
Up the hill without using the right arm
Crab walk back down
Up the hill without using the left arm
Crab walk back down
Up the hill without using the right leg
Crab walk back down
Up the hill without using the left leg
Crab walk back down
Head up to the wall for some wall sits
Hold Bricks out
Bricks Overhead
Overhead Claps – 10 IC
Head back for Count-O-Rama & Name-o-Rama
Announcements
– Race Against Hunger @ Sax Gotha (5K or 10K) – February 28th
– Mud Run registration has begun – April 11th is Go Time. Lexington sitting at 8 teams, lets get some more
– Quarry Crusher Run – April 18th (6K or 10K)
– Goruck Custom Light – May 1st
Convergence at Graveyard March 7, shooting for 170 – 1 million pax (range varies depending on who you ask)
Prayer Requests
Handle Family – Treadmill’s co-worker lost her mother to cancer. Please keep the family in your prayers
Continued prayers for Phillips Family