Day: July 25, 2021

I decided to do something a little different than I had seen so far. We went with a Crossfit style AMRAP for 2 rounds. Each station had a different challenge for everyone.

Warm Up:

Don Quixotes IC

Gravel Pickers IC

Mosey to the Tennis Court.

The Thang:

First round was 1:00 work/0:30 rest.

Second round was 0:30 work/ 0:10 rest.

Jump Rope

Perkins??(Merkin with a 20 lb. sand bag pull across after each one.)

Hollow Logs

Turkish Get Ups with 10-50lb weight

Ab Rollouts

Mountain Climbers

Big Boys with 20lb sand bag

Ranger Merkins

Werkins

Side Lunges

LBCs with 20lb sand bag

Flutter Kicks

Squat Press with 10-50lb weight

Touch Downs(Side step touch the ground, then back to center)

Lunges with 50lb sand bag

Dead Lifts with 75lb sand bag

Planks

Rope Slams

Prayer Requests: Spackles Grandmother, Sarlacc, Big Pappy’s family, All Pax

Announcements: SnowBird Men’s Retreat, JJ5K

The clock struck 7:00 a.m. and the PAX were anxious to get started.  We moseyed down to the Bunker where The Bunker and The Yank Pax warmed up together.

20 SSH IC

15 Morraccan Night Clubs IC

20 Merkins OYO

15 Grass Pickers IC

5 Burpees  OYO

The Yank PAX then split off to continue on the boot camp adventure. Moseyed up to the rail road tracks  5 burpees  to cross the rail road tracks.  We then continued our mosey up to Nellie’s parking lot for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets).

CDD’s

Monkey Humpers

Merkins

Mountain Climbers

5 Burpees to leave the parking lot then we moseyed to Ballards parking lot for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets).

Squats

Merkins

LBC

CDD

5 Burpees to leave the parking lot then we moseyed to parking lot across from Jekyll and Hyde for the following Tabata exercises (20 sec of work 10 sec of rest for 8 sets)

Flutters

Reverse Crunch

Freddie Mercury’s

LBC

5 Burpees to leave the parking lot then we moseyed to parking lot in between Jekyll and Hyde and Glenway for 11’s.  I let the PAX pick the exercises.  Dirt picked dying cockroaches and Freon chose Mike Tyson.  In between the exercises we started by doing bear crawls, but also used lunges to give the shoulders a rest.

5 Burpees then we moseyed back toward Stowe Park stopping at the train tracks for 5 burpees, so we could cross.  We continued the mosey down to the fountain.  A train came by at this time, so another 5 Burpees were enjoyed by the PAX.  We then did the follow exercises running a lap around the fountain in between each:

100 Squats

90 LBC

80 Lunges

70 Merkins

60 second plank

30 sec left moseyed back to The Fighting Yank.

Pledge

Annoucements – 2nd F Tubing (Check Slack or details), F3 kids at Folsom.

Prayer request

Named the FNG who is CPAP’s son who attends Liberty University.  Welcome LiMu.  It’s at this point where I caught a bunch of grieve do to I was supposed to do Name O Rama first.  I’m not going to mention the leader of this charge, but I bet you can guess who it was.  It was SARGENTO! The maker of all the rules.

I took us out in prayer.

Thank you for the opportunity to  lead.  Come out next Saturday and catch another Boudin Q at the Bunker.  Have a great week!