Prison Break is always a great way to make the week a little better.
WE Ran and it was good.
C.O.T.
The Bed Pan is Full..
Day: December 13, 2019
Warm Up
Imperial Walkers, Burpees, Don Q.
Fellowship Mosey
AMRAP 4 min. each set. take a lap after each set is complete.
10 High Knees, 10 SSH, 10 Seal Jacks, 10 Squats.
10 Lunges, 10 Hill Billy Squats, 10 Calf Raises, 10 Rocky Balboas
10 LBC’s 10 American Hammers, 10Flutters, 10 ski Merks,
10 Shoulder taps, 10 merkins, 10 dips, 10 CDD’s
11’s
Peter Parkers, Parker Peters, Karoke in the middle
Sprint on burpee sprint back then two burpees, we repeated this a few times then it was time.
C.O.T.
The Bed Pan is full
Pulled into the parking lot at 5:15 all alone. Finally at 5:25 i see some head lights-Whoopee, and then some others. Finally 5:31 Sargento gets to the Pavilion stage around the Christmas and we are ready.
Pledge
Quick mosey/run to the parking deck for some dry space to start the warm up
Slaughter Starter 20 burpees (Asked Slaw if he wanted to call it but he said no your are the Q)
Merkin jack x 10
LBC x 10
Flutter kicks x 10
Mosey to the last covered level, running both side before advancing to the next level
Circle up for Burpee Jacks (thanks Clavin) Merkin jack x 10 , and Flutter kicks x 10
Mosey back to the bottom
Circle up for Burpee jacks x 10, Merkin jack x 10 , LBC x 10 and Flutter kicks x 10
Quick 10 count in between some of these (some counted faster than others)
Partner up: partner one does listed exercise while partner two runs to the last covered level and back down the stairs
100 Squats
200 LBCs
400 flutter kicks
Another quick 10 count the rinse and repeat with the following:
100 Merkin jacks (modified down to 50)
200 flutter kicks
400 LBCs
Quick 10 count
Mosey back to the last covered level and back down stop at each level for the following
sprint from wall to wall – levels 4 & 2
Nur from wall to wall -levels 3 & 1
Mosey back to the Pavilion and gather at the Christmas Tree
2 minutes left to finish with a 1/2 Slaughter starter (10 burpees)
Time
Announcements: Christmas Party (after Christmas), up coming CSAUP, convergence 12/28 Gashouse, EC rucking/shopping , i most likely forgot a few
Prayers – Roscoe-has a friend with two kids fight against a tumor and Leukemia, DryRub’s M, Tiger’s dad, Sargento-a kid he know has been passing out, EZ Rider’s son
Thanks for allowing me to lead!!
Until next time
EZ out!!
Palmetto 200 training is kicking into high gear. There was a nice crowd out there on this fine morning. All runners this time, no ruckers. Today even brought out Kingpin for his first PrisonBreak post. He logged in about 3.5 miles and all in basketball sneakers. That’s real rock pushing! He did determine there will be a shoe purchase very soon though. Nice work by all.
Pledge
YHC took us out in prayer
Gashouse Q
No warm up. Let’s mosey to Laurel lane. continue to Castlegate Street, left on Dixon Road then left on Burtonwood Drive stopping at each intersection and performing 10 Hillbillies together in cadence. Continue to the parking lot of First Presbyterian church.
Route 66 time.
CDD.
Dying cockroaches
WW1 sit-ups
Skater Squat
Toy soldiers.
Return to the flag for the warm down.
Cotton Pickers
Imperial Walkers
Don Q
OverheadClaps
1 leg deadlift.
im pretty sure this was what happened! A little late on the BB. Most of the memory evolves a few PAX refusing to do some of the Route sixty six and refusing to do other exercises. Good leaders are Good Followers.
Nice job men!! Good to see Bobby and Brake this morning!!
Announcements:
Convergence 12/28 at Gashouse 7:00
Christmas party 1/4
Prayer Request
Nameorama
Appreciate the opportunity to lead!
Sister Act