13 PAX, along with the Ghost Flag, came to the Fighting Yank early on a Saturday morning, only to find their Q unable to lift his arm above his head. Due to a football injury earlier in the week (throwing a football with my 2.0 in a pool), YHC’s right arm isn’t working very well. Have no fear, what was once a well rounded full body workout is now a core and leg workout. Anything that was once arms and upper body has been changed to squats and flutter kicks. No FNG”s, so only a short disclaimer.
The workout went as follows:
Warm up:
Squats x10 IC, Don Quixote x10 IC, LBC x10 IC, Hillbillies x10 IC
The Thang:
Mosey around the block to the front of the Middle School, nice place for dips but we won’t need them today. Wheezy Jefferson x10 IC, Flutter kicks x10 IC, Squats x10 IC, Lap around the front of the school. Rinse and repeat x3. Mosey to the flag for the pledge. Mosey to steps at the soccer field for calf raises x10 each step, Bobby Hurley x10, for 3 rounds. Next is 1 lap around the track with 4 lunges and 1 squat stopping at each quarter for exercise. 1st quarter=20 LBC’s, 2nd quarter=20 WW1’s, 3rd quarter=20 Flutter kicks, 4th quarter=20 American hammers. Stopped somewhere in the middle for 5 burpies in honor of a passing train. Running out of time so lets mosey down the hill and set the timer for 5 minutes. Partner up, 1st partner runs backward up the hill, forwards down, while partner 2 planks, switch off. Stumbled back to the nest for announcements and COT.
Prayer requests: T Square and his family, kids back to school and beginning of school sports.
It was an honor to lead and I look forward to the next time.