• Post Type:
  • When: 6/22/17
  • AO:
  • QIC: BLART
  • FNG's:
  • PAX: Ashpond, Tool Time, Canteen, Dolph, Swimmer, PowerBall, Flounder, Wojo, Coach K, Slaw, Blart ( QIC )

WARM UP

SSH 15 IC

DON QUIXOTES 15 IC

MERKINS 10 IC

 

THE THANG

It was simple 4 stations run to each and perform 4 exercises

1ST Station= 40 Seal  Jacks IC , 30 Mountain climbers,  10 merkins IC , 10 werkins

2nd Station= 30 SSh , 30 mountain Climbers, 10 Diamond Merkins, 20 Lbc’s

3rd  Station= 30 Seal Jacks, 10 Merkins , 20 lbc’s, Wide Merkins

4th Station=15 Mike Tysons  IC, 15 mountain Climbers IC 15 Hippslappers, IC

Give or take a few there ,

Then back to flag for a little leg work, it went  a little like this,  backward highknee lundge,squat thingamubob’s for about 25 yards . Not my best choice of the day but it got the blood flowing to the legs

I tried to keep it simple today and keep the heart rate up, I hope you enjoyed…..

22 Merkins for vets

Pledge

Announcements;  Speed for need coming up; 4 miler, and Christmastown 5k,

COT; ToolTime Spoke A little and shared a blackblast about Lexington

PRAYER REQUEST;  Cheech’s Family, those traveling,

MOLESKIN; after hearing about the loss of a F3 brother I cant help but to exam myself a

bit ,I  have been thinking a lot lately about my time and how I am investing in others, I know I have a lot of room for improvement there.  I also mentioned that I hope to us this time with my brothers to become better so I can impact my family a lot more .