Day: August 30, 2018

10 PAX showed on a really nice evening at Midoriyama.  Awesome to have temperatures in the low 80s in August.  I noticed we have 1 FNG with us today, so a short disclaimer was given.

Warm-Up:

Slaughter Starter-  which is 20 Burpees OYO

The Thang:

Mosey to the hill that leads down to the fishing pier.  For those that frequent Midoriyama, you know that this is a long tough hill.   With that said, time for some Triple Nickel.  This is where you perform 5 x called exercise at top, run to bottom and complete 5 x called exercise and then run back to top.  5 repetitions (5/5/5=Triple Nickel).  We started with Jump Lunges up top with right knee and left knee going down counting as 1 rep.  We ran to bottom and did 5 Burpees, then ran back to top.  We did this 5 times to complete the Triple Nickel.  While waiting on the six to finish, someone called I think 40 LBCs OYO.

Next mosey across the street to small parking lot.  Here we got a partner to do some 11s.  With partners on opposite sides of parking lot, we started with 10 Tiger Squats.  Then meet your partner in the middle for 1 Booyah Merkin.  Partners plank facing each other.  Perform merkin in unison and on up move reach out and tap right hand of partner.  Repeat merkin and on up move reach out and slap left hand of partner to complete 1 rep.  Continue doing this until you flip the numbers and end with 1 Tiger Squat on each side and 10 Booyah Merkins in the middle.  Way to push on this one fellas, the merkins are tough at the end.

With time running short, we started our mosey back to the flag.  We would do some route 66 with Plank Jacks stopping at 11 different light poles to perform the exercises.  First pole was 11 Plank Jacks, next pole 10, next 9, continue until performing 1 Plank Jack at the last light pole.  Finised up and mosey to flag.

With the upper body feeling good from the Booyah Merkins, might as well do some more.  Here I called a little Burp & Merk.  I modified this a little and changed the merkin to Hand Release Merkins.  Start with your traditional Burpee and do Hand Release Merkin at bottom then complete.  Drop back down for a second burpee with 2 Hand Release Merkins at bottom.   I think we continued this until 9 Hand Release Merkins were completed.  Upper body was smoked at this point.   A couple ab exercises were called until time was up.  Great push men.

COT:

Announcements

Prayer Request

Nameorama

It was an honor to lead today men.  Welcome FNG Somebody (Doug Flemming).

Sister Act