11 Pax including 1 FNG (Canseco) post to Turning Point for a Ranger lead workout. YHC appreciates the Pax improvization of the first attempt at a track relay. The Q will do better next time. Great effort was put in by all as the intensith increased throughout the workout. Great to be with the men of Turning Point
Weather: mid 40s and clear
The Thang:
COP:
SSH x 20 IC
TTT x 20 IC
Imperial Walker x 20 IC
LBC x 20 IC
Merkin x 20 IC
Mosey to Track for Relay
Group 1 stays at start and does Squats
Group 2 runs 1/4 lap stops and does merkins
Group 3 runs 1/2 stops and does LBC
Gropu 4 runs 3/4 stops and does Arm Circles
Once group 4 gets to their spot group 1 advances to station 2
each group then adavnces to next station as group behind gets to thier station
Mosey to Hill for Ladder
Run to top 10 Squats Run to Bottom 10 Merkins
Run to top 9 Squats Run to Bottom 9 Merkins
progress dow the ladder droping 1 rep until zero
Mosey to top of Hill for Wall Work
Peoples Chair – 1 Minute
Balls to Wall – 1 Minute
Peoples Chair – 1 Minute
Balls to Wall – 1 Minute
Mosey to field for Field Ladder
Run to first tree 10 merkins, run back to start 10 squats
Run to first tree 10 Merkins, run to secon tree 10 squats run back to first tree 10 merkins, run back to start 10 squats
Repeat adding one tree each trip doing alternating merkins and squats at each tree out and back up to forth tree
Circle Up for Mary:
LBC x 20 IC
Flutter Kicks x 50 IC
Russian Twist x 20 IC
Boat Canoe x 20 on command
Iron Cross x 20 IC
COT
BOM
“Devo” Reminder to make the best of where God has put you. Your ultimate destination is and eternity with God.
Namorama for Canseco: Likes Baseball – Always Carries Juice with him – Juicer – Baseball players on The Juice – Canseco