32 Degrees, sunny with a light breeze. 100% chance of soreness!

Welcome

Disclaimer

Warm Up:

Good Mornings (slow) x 15 IC

Arm Burners Forward/Reverse/Seal Claps/Hallelujahs (apparently fast) x 10 IC

SSH X 15 IC

Mosey to traffic island

 

Workout 1:

40 Yard Dash

Hand Release Merkins x 25 OYO

40 Yard Dash (Hold Plank until the 6 arrives)

40 Yard Dash

High Knees x 25 OYO

40 Yard Dash (Hold Plank until the 6 arrives)

40 Yard Dash

Squat Thrust x 25 OYO ( we may need to review the form on this one)

40 Yard Dash (Hold Plank until the 6 arrives) (Many of the PAX were holding the vertical plank at this point)

40 Yard Dash

Jump Squat x 25 OYO

40 Yard Dash (Hold Plank until the 6 arrives)

Mosey to baseball field

 

Workout 2:

Incline Merkins x 25 OYO

Step Ups x 25 OYO

Decline Merkins x 25 OYO

Dips x 25 OYO

Mosey to tennis court (this has been renamed as “The Cage”)

 

Workout 3

Bear Crawl from set to set on the way down the court. Lunge from set to set on the way back

Progressive exercise (add new movement at each court and reverse back down the court)

Burpes x 5

Flutter Kicks x 10 (2 count)

LBC’s x 15

Squats x 20

Mountain Climbers x 25 (2 count)

Imperial Walkers x 30 (2 count)

Mosey back to Flag

COT:

Had about 4 minutes to burn

Plank-o-Rama

Monkey Humpers x 10 IC

Abagota (who knows how that’s spelled) x 8 IC

Al Gore-o-Rama

 

Prayed for Chestnut & Lt Dan’s friend (Daughter passed away)

Prayed for Chestnut’s Family

Prayed for Lee Howell’s family and HP as he is laid to rest this weekend

Announcements:

January GoRuck Tribe Event tomorrow (Sunday 1/10)@ 0800, leaving from Fairfield Park

 

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