We had 11 this morning at the GOAT (9 for the boot camp and two for Rucking). Seeing no FNG’s I gave a brief disclaimer, followed by the Pledge of Allegiance.
WARM UP:
We took a long mosey around the parking lot in Cramerton and circled up for the warm up.
10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches
The BEATDOWN:
We took a run toward the town hall where I had set up for stations. We split into groups of two or three and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the town of Cramerton.
#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH
#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC
#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)
#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain Climbers (count one side)
The PAX rinsed and repeated at least one time and then we headed back toward COT.
ANNOUNCEMENTS:
Sister Act with the Q at Old School for Annihilation. Check Slack for the reaming schedule.
Orangeman with the Q at Tequila Sunrise / Flinstone with the Q at Snooze.
PRAYERS and PRAISES:
Safe travels for Bubba Sparxxx family who is in South America.
Tesla’s sister Mary.
The scan for Jackson Hall came back good. He is dealing with brain cancer.
Continue to check Slack and lift those up on the prayer channel.
