With the Q sheet open this week, it was time that YHC got back in the saddle and started leading again. Upon pulling in to the parking lot at 5 min til, it felt like old time with only one car waiting. Thankfully, a few more cars rolled in just about the time we started. For those present, I only guarantee 85% accuracy with the backblast.
Prayer
Mosey around the parking lot to warm up the ole muscles as it was kind of cool this morning.
COP
- SSH x 10 IC
- Thru the Tunnel x 15 IC
- Imperial Walkers x 15 IC
- Windmill x 15 IC
- LBAC Fwd x 15 IC (keep arms at 90 until recover is called)
- Dirty Birds x 15 IC
- OHC x 15 IC
- LBAC backwards x 15 IC (hold arms up about 20 more secs and RECOVER)
- 10 merkins OYO
- Mountain Climbers x 15 IC
Mosey to the short wall
- Step ups with right foot lead x 20 OYO, plank on wall when done
- 10 merkins OYO
- Step ups with left foot lead x 20 OYO, plank on wall when done
- 10 merkins OYO
Mosey to end of parking lot
- Sprint the length of the parking lot
People’s Chair on a column – arm up, front, side – drop bottom 6 inches – arms up, front, side – recover
Back out to parking lot
- Retro run length of parking lot and plank for the six
- Karaoke length of parking lot and plank for the six
Line drills
- Line hops – F/B x 20 OYO – plank when done
- Plank reaches x 15 OYO
- Line hope – lateral x 20 OYO – plank when done
- Plank reach thrus x 15 OYO
- Line cha chas x 20 OYO – plank when done
- Plank cha chas x 15 OYO –hold plank
- 10 merkins OYO
Curb work
- Curb hops – F/B x 20 OYO – plank on curb when done
- 10 merkins OYO
- Curb hops – Lateral x 10ea side OYO – plank on curb
- 10 merkins OYO
Mosey back to columns and each man in people’s chair on consecutive columns. First man bear crawls to next free column and resume people’s chair. Second man, third, and so on. Rinse and repeat until the last column is reached.
Mary – 2 minute Drill
- Heel touches x 10 IC
- LBCs x 10 IC
- Heels to heaven x 10 OYO
RECOVER
FNG – Dalton, DARPA’s 2.0 – Named by dad – Dad grew up in 80s/90s, liked the movie Roadhouse, Swayze’s character’s name is Dalton, therefore named his son Dalton – nickname…ROADHOUSE.
Announcements: Wap said something, but YHC kind of zoned out for a moment.
- Prayer Request
- Treadmill’s co-worker
- Unspoken
DEVO – Let us hold unswervingly to the hope we profess, for he who promised is faithful. Hebrews 10:23