This Is Going To Hurt

Warm-up:

SSH- 20 IC

Merkins – 20 IC

Squats- 20 IC

Pledge

The Thang:

On your six man let’s get the core engaged!

V-up /Roll-up – 25
Oblique V-ups Right Side /Left Side -25 each side
Flutter Kicks – 50

After that we moseyed for a lap down the road and around the parking lots.
Circle up at the playground….
10 Pull-ups then 20 Merkins
10 Chin-ups then 20 Military Merkins (elbows in)
10 Close Grip Pull-ups then 20 Diamond Merkins

Off for another mosey down the road and back to the horse shoe Pits
Zombie walk for well…..Eternity( it seemed that way!)
Well this is going to hurt
Backs to the wall….1 min wall squats (at 30 sec drop to 90 degrees)
I think we should give the Legs a break!
30- CDD’s…..ok break over

Another mosey down the road and around Parking lots and back to the wall.
This is going to hurt more…..

Single leg wall squats alternating legs at YHC count.

Mosey back to the Flag…

We finished where we started with core work
American Hammers Legs up- 50
Fifer Scissors – 25 (slow count) The PAX REALLY enjoyed this agony!
And we finished up with Floppy Disk’s Favorite
2.5 mins of Plank – Alternating Low then High
.
COT
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.

As always it was It was an honor to lead today men!
Tool Time