As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..
Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..
SSH- 25 IC
Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)
Squats- 10 IC ( should’ve left these out….)
Merkins – 10 IC
Mosey around the block for a 1 mile loop.
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
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 (well 60 because Quiche was talking )
Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!
On to the pull up bar….
10 Pull ups
25 regular Merkins
10 Chin Ups
25 Military Merkins
10 Close grip pull ups
5 Vaulter Pull ups (right hand forward)
5 Vaulter Pull ups (Left hand forward)
25 Diamond Merkins
Mosey to the picnic table shelter
25 Dips IC
15 Dips IC
9 Dips IC YHC had enough ….
Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)
Zombie walk to the fountain ….Time !!!
SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15th at the Quiche’s ….more details to follow.
Praise- Pastor Andrew Brunson release from Turkish captivity
Prayers- Shad Rap’s 2.0 for discernible test results for epilepsy, YHC’s 2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world
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!