School was back in session on Thursday, and 13 lucky pax made it out to gloom for the beatdown! With about 15 minutes till the start a few pax came in from their EC run, and 1 pax came in hot with a few seconds to spare. So with that the disclaimer was given, the pledge was recited and we were off running a lap around the parking lot!
Warm Up:
Finished the lap and circled up for:
- Good Morning
- SSH
- Moroccan Night Club
- IW
- Plank Jacks
- Calf Stretches
Thang 1: WMD Crawl
In Bear Crawl position: 5 Werkins (wide grip Merkins), 10 Bear Crawl steps, 5 Merkins, 10 Bear Crawl steps, 5 Diamond Merkins, 10 Bear Crawl steps. Keep repeating the routine till the set destination was reached.
Thang 2:
Indian run with 2 groups till the entrance of Kelly Rd Park. In that parking lot we did some ab work, then used the parking area to do slightly modified Lt. Dans. (Ratio of 2 Lunges and 2 Squats). We continued till we got up to the ratio of 20:20.
Then Plank Hold in a circle. Designated number of Pax did a 10 count.
Thang 3:
Pair up for a Catch Me If You Can run back to the flag. Each time you’re caught alternate between 6 Shoulder Taps, Am. Hammers, Monkey Humpers.
Mary:
- WWII
- Black Widow Knee Slides
- Freddy Mercs
We did a few more Mary exercises that I can’t remember at this time.
We finished our time together with: 10 Burpees and some stretching
COT
Announcements:
Backyard Ultra, Oakwood 24, Duck Donut Dash are all coming up.
Prayers/Praises:
For God’s will to be done with everything involving the election and our nation.
For Banjo’s daughter.
YHC took us out!