One Minute Warning:
Disclaimer:
Prayer:
The weather: 71 degrees and humid
This was my first Q at Beech House, so it was good meeting a couple Pax I haven’t met before. Also, I got to use that enormous hill they have that I noticed last time I posted there. At any rate, these guys put in the work, and took everything I threw at them with very minimal complaining (looking at you Shawshank).
Warm up Mosey and Circle up
SSH X 5 IC + 5 Burpees OYO (Rinse and Repeat for 3 rounds)
SSH X 5 IC + 10 Jump Squats OYO (Rinse and Repeat for 3 Rounds
The Thang(s):
At top of long incline road on left side of the school we did the following.
run to 1st light pole+10 merkins. Return to start and do 10 IC in and outs.
run to 2nd light pole+10 merkins. Return to start and do 10 IC in and outs+10 IC American Hammers.
run to 3nd light pole+10 merkins. Return to start and do 10 IC in and outs+10 IC American Hammers+10 iron crosses OYO.
run to 4th light pole+10 merkins. Return to start and do 10 IC in and outs+10 IC American Hammers+10 iron crosses OYO+12 scissor crunches.
run to 5th light pole+10 merkins. Return to start and do 10 IC in and outs+10 IC American Hammers+10 iron crosses OYO+12 scissor crunches+15 IC Mt. Climbers.
Mosey to the back side of the school for 4 corners
YHC placed 4 cones in a square 30yds apart.
Round 1: 5 merkins at each cone (bear crawl every other leg (2))
Round 2: 5 merkins at each cone+5 plank jacks at each cone (bear crawl every other leg (2))
Round 3: 5 merkins at each cone+5 plank jacks at each cone+5 Carolina dry docks at each cone
Round 4: 5 merkins at each cone+5 plank jacks at each cone+5 Carolina dry docks at each cone+5 burpees at each cone
80 merkins, 60 plank jacks, 40 CDD’s, 20 burpees.
Mosey to the side walk with covered awning:
Lung walk length of awning, stopping every other post for 5 air squats (10 times)
Mosey back to the flag. With 5 minutes left we finished up as follows:
Holding plank throughout: 10 shoulder tap merkins+10 planking, alternating toe taps+10 mt climbers IC+HR Merkins
Mary: each pax called an exercise. Heel touches, LBC’s, Freddie Mercury’s, cant remember the last one.
Recover!
Announcements:
- 9/11 Memorial Run on 9/18
Prayer:
- Field Goal’s Dad
- Pax with Cancer