24 men answered the call at 5:30 am on this beautiful mid-July morning. There was a lot of sweat, a few tears and everybody got better. No FNGs this morning.
Warm-Up – Around the Flag
SSH x 30
Prisoner Squats x 25
LBCs x 30
Flutter Kicks x 20
Mosey’d to the 30 x 30 yd cone box for dynamic warmup of high knees, butt kicks, Frankensteins
30 x 30 Yard Cone Box
30 yard sprint->side shuffle left->backpedal->side shuffle right x 3 (360 yards)
Partners – wheelbarrow 30 yards (25 squats), switch wheelbarrow back (25 squats), did that twice. 60 yards of wheelbarrow and 100 squats each
Partners – carry partner 30 yards (25 merkins), switch carrier back (25 merkins) – 50 merkins each
Partners – 30 yards – one doing bear crawl, the other a two-legged hop, switch coming back. Did that twice
Yoga Interlude led by Namaste (not so relaxing) – alternating plank, yoga merkins and downdog
Team A/Team B – 30 yard up and back gassers x 5. Alternating teams
Team A/Team B – entire team holds a plank while one member at a time runs 30 yards up/back carrying 30 lb dumbbell. It was about a 3 minute plank
Amphitheater
Team A – Homewood Park lap Indian run/ Team B dips on the wall until they return. Switch
Team A – Homewood Park lap Indian run/ Team B step ups on the wall until they return. Switch
Mosey’d back to the flag
Turnbuckle called out individual pax to lead reps:
Scrum – Ray Lewis x 10
The Donald – diamond merkins x 20
Hi-Vis – imperial walkers x 10
Weber – big boy situps x 10
Turnbuckle – squat jumps x 15/10/5
Circle of Trust – Hi-Vis led a closing prayer. Thoughts are with Choo Choo
Pax: Turnbuckle, Scrum, Namaste, Fanny Pack, Sparrow, Quickcrete, Switzer, The Donald, Wildfire, Romeo, Cocky, Hawkeye, Gomer, Dispatch, Pickle, Cinco, Rabbit, Gump, Bird Dog, Saluki, Dubose, Hi-Vis, Weber, Choo Choo