Just want to thank the 10 Pax who showed this morning at the CAT. Even had a few from Detention who made the trip. They worked hard with minimal complaining! This was my first time posting and leading at the CAT and I enjoyed it very much.
Disclaimer, Prayer
Conditions: 68 Degrees with NO Humidity (Haha)
Merkin Starter x 50 OYO
LBC Starter x 50 OYO
Mosey to the block pile and grab and block and then head to the sideline.
Perform Merkins on the block x 25 OYO, run backwards to the opposite side of field (53 yards according to Boucher), perform 25 Merkins OYO, run backwards to the start and plank on the six.
Perform Carolina Dry Docks on the block x 25 OYO, run backwards to the opposite side of the field perform 25 Merkins OYO, run backwards to the start and plank on the six.
Circle up for COP
SSH x 15 IC
Back to the sideline and perform Shoulder Presses with the blocks OYO, Butt Kicks to the opposite side of field and perform Merkins x 25 OYO, Butt Kicks back to the start and plank on the six.
Tricep Extensions with Blocks x 25 OYO, Butt Kicks to the opposite side of field and perform Merkins x 25 OYO, Butt Kicks back to the start and plank on the six.
Circle up for COP
TTT x 15 IC
Back to the sideline and perform Curls for the Girls with Blocks x 25 OYO, High Knees to the opposite side and perform Merkins x 25 OYO, High Knees back to the start and plank on the six
Circle up for COP
Little Arm Circles Forward x 15 IC
Little Arm Circles Backwards x 15 IC
Back to the sideline, Squats with Blocks x 25 OYO, sprint to opposite side of field and perform Big Boy Sit Ups x 25 OYO, sprint back to the start and plank on the six
Jump Squats with Blocks x 25 OYO (Crowd Pleaser), sprint to the opposite side of field and perform Big Boy Sit Ups x 25 OYO, sprint back to the start and plank on the six.
Circle up for COP
Imperial Walkers x 15 IC
Back to the sideline, Curls for the Girls with Blocks x 25 OYO, Lunge to opposite side of field, Merkins x 25 OYO, Lunge back to the start and plank on the six.
Merkins on Blocks x 25 OYO, sprint to the opposite side of field, Merkins x 25 OYO, sprint back to the start and plank on the six.
Circle up for COP
Big Arm Circles Forward x 10 IC
Big Arm Circles Backwards x 10 IC
Back to the sideline, Burpees with Blocks x 10 OYO, run backwards to the opposite side of field, LBC x 25 OYO, run backwards to the start and plank on the six.
I might have missed a rotation here and didn’t give credit to all the work that was done by the PAX. My mind wasn’t working right at this point and short term memory was out the door!
Return the blocks and circle up at the flag.
Wear Red on Thursday for in memory of Badger from @F3theFort
Prayer Requests:
Badger from @F3theFort
Lube dealing with a divorce
Prayer following by the Pledge of Allegiance