YHC finally got to lead this group of fine men. YHC promised a Brupee-free workout with no ticks attached. This was a crowd pleaser especially with Lt. Dan. The goal today was to keep the PAX moving which we did while mixing in a few exercises. The PAX covered approximately 2.2 miles this morning. Cudos to the 4 PAX who ran a few extra miles during Stridelite.
Welcome, Disclaimer and Prayer
COP:
Immediately drop and perform 25 Merkins OYO.
Mosey to the circle by the dumpsters and circle up.
SSH x 15 IC
TTT x 15 IC
LBAC Forward x 10 IC
LBAC Backwards x 10 IC
Merkins x 25 OYO
Mosey to the brick pile and grab a block then to the picnic tables by the side parking lot.
Merkins on the block x 25 OYO
Run around the big circle. On the far side perform Merkins x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Merkins x 15 OYO. Then run back to picnic tables and Plank on the 6.
Carolina Dry Docks on the block x 25 OYO
Run around the big circle. On the far side perform Merkins x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Merkins x 15 OYO. Then run back to picnic tables and Plank on the 6.
Shoulder Press with the block x 25 OYO
Run around the big circle. On the far side perform Merkins x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Merkins x 15 OYO. Then run back to picnic tables and Plank on the 6.
Dips on the bench x 25 OYO
Run around the big circle. On the far side perform Merkins x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Merkins x 15 OYO. Then run back to picnic tables and Plank on the 6.
Decline Merkins on the bench x 25 OYO
Run around the big circle. On the far side perform Merkins x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Merkins x 15 OYO. Then run back to picnic tables and Plank on the 6.
Squats with the block x 25 OYO
Run around the big circle. On the far side perform Squats x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Squats x 15 OYO. Then run back to picnic tables and Plank on the 6.
Jump Squats with the block x 25 OYO (Crowd Pleaser)
Run around the big circle. On the far side perform Squats x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Squats x 15 OYO. Then run back to picnic tables and Plank on the 6.
LBSU x 25 OYO
Run around the big circle. On the far side perform Squats x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Squats x 15 OYO. Then run back to picnic tables and Plank on the 6.
BBSU x 25 OYO
Run around the big circle. On the far side perform Squats x 15 OYO. Then run backwards approximately 50 yards to the next cone and perform Squats x 15 OYO. Then run back to picnic tables and Plank on the 6.
Return the blocks to the pile and mosey back to the flag that doesn’t exist.
Strong work today by all the PAX. It was a pleasure to finally be able to lead these fine men and hopefully it wasn’t to easy of a workout.
Prayer Requests:
None
Announcements:
Flag football at Tomahawk on Saturday