8 faithful pax opted to forego the Gauntlet today and post at their home AO of Turning Point…mistake. YHC had the Q and planned on delivering a beat down that would work each pax head to toe. It went a little something like this…
Disclaimer & Prayer
THE THANG
Warm-up mosey around parking lot with a mixin’ of high knees, butt kicks, and karaoke.
Circle up for COP
- SSH x 20 IC
- TTT X 15 IC
- Imperial Walkers x 15 IC
- Squats x 15 IC
Mosey to back and circle up for COP part II
- LBAC’s fwd x 42 IC (Keep arms out at 90 degrees until RECOVER is called)
- OH claps x 42 IC
- Dirty Birds x 42 IC
- LBAC’s x 42 IC (RECOVER)
Line up on curb
- 20 incline merkins OYO – Sprint to other end – 20 merkins OYO – sprint back – 1 incline merkin – plank for the six
- 20 squats OYO – Sprint to other end – 20 squats OYO – sprint back – 1 squat – air chair for the six
Mosey to the far corner of the lot, find a line and plank with hands behind line
- Plank reaches x 20 OYO – hold plank
- Plank reach thrus x 20 OYO – hold plank
- Plank cha cha x 15 OYO – hold plank
- PLANK-O-RAMA
- 10 merkins OYO
Mosey to brick pile, grab 2 bricks, head to black top and partner up. Partners across from one another on black top
- Shoulder presses x 15 IC – bricks down – bear crawl to other side – plank for the six
- Squats w/ bricks x 20 IC – bricks down – prisoner lunge to other side – air chair for the six
- Curls for the curls x 15 IC – bricks down – bear crawl to other side – plank for the six
- Reverse lunges w/ bricks x 20 OYO – bricks down – prisoner lunge to other side – air chair for the six
- Tricep ext wi/ bricks x 15 IC – bricks down – bear crawl to other side – plank for the six
- Dead lifts w/ bricksx 20 IC – bricks down – prisoner lunge to other side – air chair for the six
- Upright rows w/ bricks x 15 IC
Mosey back to brickpile holding bricks out at 90 degrees
Mosey to picnic shelter
- Incline Merkins x 15 IC
- Carolina Dry Docs x 15 IC
- Tricep Dips x 15 IC
Mosey back to front for Mary 2 minute drill
- LBC’s x 15 IC
- Freddy Mercury x 15 IC
- Flutter Kicks x 30 IC
RECOVER
COP & BOM
Moleskin
- T-claps to the men that posted today. The Gauntlet is in full swing and T-claps to those brothers taking it on and beasting it. It’s easy to fartsack when everyone else is focused on the Guantlet and “nobody is watching”. I appreciate the brothers that were at Turning Point this morning. After some serious iron sharpening with the preceding Wingman discussion, everyone at Turning Point had their 1st and 2nd F sharpened.
Announcements
- The Gauntlet – going on now
- F3Mentor – See Kendoll for Info
- 4/28 – Brew Ruck
- 5/5 – 3rdF 5k Preblast
- Donations to support Mac – Endure4aCure
- Shake-n-Bake 100k
Prayer Requests
- William Anderson & family
- Aurora’s family after her passing
- Dear Diary
DEVO
- Therefore, get rid of all moral filth and the evil that is so prevalent and humbly accept the word planted in you, which can save you.
James 1:21 NIV- Simply stated and I will leave it at that.