Day: April 25, 2017

Doctors orders …”no intense exercise for two weeks post op”….luckily this is pre op!!!! Let’s hit it!
Warm-up:

SSH- 20 IC

Merkins – 20 IC

Squats- 20 IC

Pledge

The Thang:

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

V-up /Roll-up – 25

Oblique V-ups Right Side /Left Side -25 each side

Flutter Kicks – 50

Lots of mumble chatter after that….also no more apples for Slaw!

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 30 Sec wall squats (at 1 min drop to 90degrees)

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.(1 Min total)

Mosey back to the Flag…

30- CDD’s

We finished where we started with core work

American Hammers Legs up- 50

Fifer Scissors – 25 (slow count) The PAX REALLY enjoyed this agony!

I was a couple of minuets shy of 45 and Slaw wanted his money’s worth so …

10 Burpee’s OYO

And we finished up with a Floppy Disk Favorite

2.5 mins of Plank – Alternating Low then High

.

COT

Announcements…..ask Freight….he spoke for about 20mins…

YHC spoke about a Daily reading he read this week from John Eldrege’s book Killing Lions see link below

http://www.ransomedheart.com/daily-reading/have-story-worth-telling

Pledge (Thank you Nantan for reminding me)

Prayers- Billy Madison took us out thank you brother!

Billy Madison’s mother in law going through bone marrow treatment, and His M will be out of town with her mother for a few weeks.

Tool Time surgery this Thursday at 12:30

1 Corinthians 16:13 (HCSB)

¹³ Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

¹⁷Iron sharpens iron,
and one man sharpens another.

As always it was honor to lead today men!

Tool Time