Just a note for anyone who wants to come to Ground Assault. We start earlier than everyone else. Don’t be late.
We ran the Loops. Ruckers rucked their usual route.
Dam to Dam Relay week. Prayers for good health for all.
Yabba Dabba Doo
Day: February 21, 2023
18 pax at Storm for a block workout..by Seuss. Thanks for coming out and putting forth all of the effort that you did. Plus, Broke said he had some fussy pax at Folsom today..none of that here!
Warm-up: SSH, Windmills, Plank Stretch
Pledge
Round 1:
All pax partner up, and grab a coupon
100 Deadlifts – P1 does 10 Deadlifts. P2 does American Hammers. Flapjack.
200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground. Flapjack.
300 Chest Press – P1 does 30 with coupon. P2 does Flutters. Flapjack.
Round 2: Pr 1 does routine, Pr 2 runs a lap
100 Swings
150 High Pulls
200 Merkins with feet on block
A round of Mary.
Announcements:
Viking Dash this Saturday
Extinction Run-next Saturday
Community Foundation Run-April 1
Prayer Requests:
Hayes family. Walker was a former student of mine; truly very sad.
Pax families: knee surgery, M’s, neighbor with cancer, 2.0’s
Word:
Remember your mercy, O Lord, and your steadfast love, for they have been from of old.
Psalm 25:6 ESV
” God’s character is faithfulness. He is trustworthy. He’s never broken a single promise. It’s this unwavering trust in God that takes that element of fear out of difficult situations. It’s that unwavering trust in God that takes away fear.”
Breaker took us out.
Thanks again for your hard work, camaraderie, dedication!
An honor to lead,
Seuss
The excuses started from some of the PAX before YHC even made it to the AO. My knee hurts, it’s raining, my V is sandy and others were heard well before 0530. Suck it up and do the work! Slawbag has posted 108 times already this month and he’s not complaining.
Here’s what we did….
- Disclaimer
- Pledge
- Warmup
Mosey to the parking lot across from the AG Center with a quick stop at the triangle for 25 Big Boys and 25 Flutters. Then the fun began.
10 to 1 across the parking lot
10 Perfect Form Merkins at 1st Island
10 Tiger Squats at 2nd Island
10 Mike Tyson’s at 3rd Island
10 Monkey Humpers at 4th Island
Run back to start and repeat with 9,8,7…all the way to 1.
Mosey to the tennis courts for more work.
5 Burpees
Duck walk first court
10 Werkins
Bear Crawl second court
15 LBC’s
Duck walk third court
20 Werkins
Bear Crawl fourth court
25 LBC’s
Duck walk fifth court
30 Werkins
Bear Crawl sixth court
35 LBC’s
Coming back was a combination of Burpee’s, Lunge walks, Jump Squats and run.
Finished up with suicide runs until time.
NMM/COT
I’m sure most of you have heard by now about the fatal accident on 321 yesterday. Many of you know the Hayes family and I can’t imagine the grief and sorrow that they are experiencing. Take some time today to let those close to you know how much you love and appreciate them.
2nd F lunch today
Viking Run this Saturday
Extinction Run 3/4
Community Foundation Run 4/1
Be praying for the Hayes family, Clavin’s M, Radar’s sister, Huck, Turtleman, Wirenut and family, Ratchet’s son, Tooth Fairy’s 2.0 and many others that have been mentioned in other COT’s and gone unspoken.
YHC took us out
I’m Broke