Thank you men for allowing me to lead you on this faithful, 9/11 morning. It was supposed to be a recovery workout as many were fresh off completion of the BRR. We still got a little hill work in though. Thanks to Ranger for making sure all/most of my merkins were completed and all/most had proper form.
Conditions: 73 degrees and sticky
The Thang:
Disclaimer
BOM – Prayer
Pledge of Allegiance
Mosey to the parking lot
High Knees
Karyoke
Butt Kicks
Backwards
COP in PL
20 SSH IC
10 Merkins IC
20 TTT IC
10 Mekins IC
20 Squats IC
10 Merkins IC
20 Calf Raises IC
10 Merkins IC
20 Jump Squats on my count
10 Merkins IC
20 Monkey Humpers IC
10 Merkins IC
Mosey to Cemetery Hill
Count off 1’s and 2’s
1’s Sprint to 1st light and back
2’s Hydraulics
Flapjack
1’s Sprint Backwards to 1st light and back
2’s Bobby Hurley’s
Flapjack
1’s Sprint to 1st light and back
2’s Burpees was in
Flapjack
1’s Sprint Backwards to 1st light and back
2’s Flutter Kicks
Flapjacks
Everyone Run to 3rd light
Exercises done btw 3rd and 4th lights
Bear Crawl there and back
Frog Jump there and back
Broad jump Burpees there and back
Crawl Bear there and back
Run to top of Cemetery Hill and then sprint to bottom
Mary
10 Iron Cross IC
20 LBC IC
20 Freddy Mercury IC
20 Russian Twists IC
Boat/Canoe
Prayer Request: Hurricane Florence, Rebar Recovery, Brainiac Surgery, BRR Recovery, Country, Washington, Families
Announcements: Will likely workout on Thurs – Toe has Q…Stay tuned if Reaper will be open Friday
Devo: QIC wanted to thank his BRR team for the encouragement and hard work that was put in over the weekend. Blood, guts and hills for sure. Especially wanted to thank Shank for his sacrifice and leadership. He missed his son’s first ever touchdown catch because he was leading our team. He also made sure that I was home to see my son’s soccer game. Even though he couldn’t be there for his moment he wanted me to be there for mine. Shank you! Love you!