Weather Conditions: 70°
12 Pax were treated to fair weather and a light breeze for boot camp this morning. YHC arrived a few minutes early to set up for the beat down, knowing that the Pax would come expecting to get their money’s worth. Lots of groans and a few sweat puddles on the asphalt later, and YHC feels like he delivered on expectations. As for the workout, here is how it went:
Disclaimer and Prayer
Mosey through the parking lot and circle up
COP
▪ SSH x25 IC
▪ Imperial Walkers x20 IC
▪ TTT x 15 IC
▪ Windmills x10 IC
▪ Plank Jump Ins x10 IC
▪ Plank Jacks x10 IC
▪ Prisoner Squats x10 IC
▪ Sumo Squats x10 IC
The THANG
1. Pax start in the center point of two rings containing four sets of exercises on each layer (positioned directionally North, South, East, & West)
2. Start by completing all the exercise on the inner ring first
3. Run to the 1st sheet and do the listed set of exercises
a. x30 Line Hops – Front to Back & Side to Side
4. Back to the Center Cone – x5 Man Makers
5. Run to the 2nd sheet
a. x20 Merkins – Standard, Wide-Arm, & Diamond
6. Back to the Center Cone – x5 Man Makers
7. Run to the 3rd sheet
a. x30 Line Hops – Front to Back & Side to Side
8. Back to the Center Cone – x5 Man Makers
9. Run to the 4th sheet
a. x20 Merkins – Standard, Wide-Arm, & Diamond
10. Back to the Center Cone – x5 Man Makers
11. Inner Ring set complete, add in the Outer Ring
12. Run back to the 1st sheet
a. x30 Line Hops – Front to Back & Side to Side
13. Continue on to the 5th sheet (outer ring)
a. x20 Squats – Jump, Prisoner, & Sumo
14. Back to the Center Cone – x5 Man Makers
15. Run to the 2nd sheet
a. x20 Merkins – Standard, Wide-Arm, and Diamond
16. Continue on to the 6th sheet (outer ring)
a. x30 Plank – Jump Ins & Jacks
17. Back to the Center Cone – x5 Man Makers
18. Run to the 3rd sheet
a. x30 Line Hops – Front to Back & Side to Side
19. Continue on to the 7th sheet (outer ring)
a. x20 Squats – Jump, Prisoner, & Sumo
20. Back to the Center Cone – x5 Man Makers
21. Run to the 4th sheet
a. x20 Merkins – Standard, Wide-Arm, & Diamond
22. Continue on the 8th sheet (outer ring)
a. x30 Plank – Jump Ins & Jacks
Line Up on the Line
1. Imperial Walker across to the next line – x20 Freddie Mercury’s IC
2. Lunge to the curb – x20 Bonnie Blairs (10 each leg)
3. Bear Crawl back to the line – x20 Merkins
4. Broad Jump to the next line – x20 Squats
5. Bunny Hop to the curb – x20 Calf Raises
Back to the Shovel Flag
COT
Announcements
▪ 06/06 – Shawshank leads Saturday BC at Mt. Horeb, Argyle has the Q
▪ 06/16 – Shawshank back open for first BC
▪ 06/20 – Shawshank 6 Year Anniversary Q
▪ BRR Team Openings – West Side still looking for Paxinterested, contact Knozit
Prayer Requests & Praises
▪ Our nation and elected leaders
▪ Law Enforcement and Military
T-Claps
• Lizard Man for getting 4.5 miles in at Stride Lite prior to BC
• Hash & Rice for modifying to Hand Release Merkins
• Gills for seemingly not breaking a sweat
• Cheers for his future cover of
BOM
Devo:
“It’s ok to be tired, just don’t quit”
- Staff Sgt. Ron Shurer (Medal of Honor Recipient)
We all have struggles that make us tired, even todays workout was a struggle, but the important thing is that we do not quit. Whether it is struggles at home, at work, the issues our nation is currently trying to fix, whatever you are dealing with, it is ok to be tired, just don’t quit.
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