It’s been far too long for YHC and taking a boot camp Q. So today at the Yank I wanted to incorporate a lot of the exercises that I haven’t been able perform because of my injury …. 11 mighty men came along on the journey with me it went something like this!
SSH- 25 IC
Moroccan Night Clubs- 30 IC
Squats- 10 IC
Merkins – 10 IC
Mosey to the shelter.
Core time by Tool Time initiated
In and Outs with arms up -25
Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25
Crunchy Frog – 25
Wide leg sit-ups – 25
Fifer Scissors- 25
Hip Rock and Raise – 25
Heels to Heaven- 25
Oblique V-ups Right Side -25 /Then Left side -25
Leg Climbs Right leg – 12/ Then Left Leg 12
American Hammers -50
Good now that our cores are engaged …lets mosey…..
Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5 about this time we lost Dirt….YHC hollered to ask if he was ok and got the thumbs up back so the rest of us moseyed on …
On to the pull up bar….
5 Pull ups
10 regular Merkins
5 Chin Ups
10 Military Merkins
5 Close grip pull ups
10 Diamond Merkins
5 Vaulter Pull ups (right hand forward)
10 Staggered Merkins (Right hand forward)
5 Vaulter Pull ups (Left hand forward)
10 Staggered Merkins (Left hand forward)
Mosey to the picnic tables for a little Dips
25 Dips IC
20 Dips IC
15 Dips IC
Mosey to the concrete path…
Zombie walk to the fountain (at least it was downhill men)
We hit Core, Back, Chest, Arms and Leg ….now finish it up with a mosey around town.
Whetstone get signed up. Convergence in Rock Hill July 4th (Folsom Crew Clown Car down there) , Convergence and SpeedForNeed American 4miler July 4th .
Praise- Lynn Hamm for good report from the doctors
Prayers- F3 Sly and all the soldiers in Afghanistan
1 Corinthians 16:13 (NLT)
13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.
1 Corinthians 16:13 (HCSB)
13 Be alert, stand firm in the faith, act like a man, be strong.
17Iron sharpens iron,
and one man sharpens another.
Great work today by all PAX. It was an honor to lead you men!