With all veterans present, no disclaimer needed but one short one was given and we were off:
Mosey around dog park and tennis and back to the courts for the warm-up
SSH X 20 IC
Frankensteins X 15 IC
Bat Wings IC with arms up the entire time
Baby Arm Circles Forward X 20
Baby Arm Circles Reverse X 20
Seal Claps X 20 (at this time, the PAX had a good cadence going)
Overhead Claps X 21
Merkins X 10
Mountain Climbers X 10
Quick drink of water and then to the Field of Pain. YHC didn’t get a chance to lay out cones ahead of time so they were placed once we arrived.
Seven of Diamonds
One to two PAX stood at each set of cones (four in total in a shape resembling a diamond or at least close to one). For the first round, all PAX did 7 reps of the target exercise at each of the 4 corners with a mosey or slosey in between cones. Each round, the number of reps was increased by 7 and the exercise was changed. A total of 4 rounds was completed.
Round 1: 7 Burpees per cone (28 total)
Round 2: 14 Leg Raises per cone (56 total)
Round 3: 21 Merkins per cone (84 total)
Round 4: 28 calf raises per cone (112 total)
YHC had 3 more rounds planned but decided to call it here so we would have time to finish the rest of the beatdown.
Calves were on fire so we took a 20 count for a quick drink of water and then moved onto the lake path.
Slosey to the dock for the start of this exercise found on the Exicon. 4 sets of 3 exercises done to 12 4-count reps (YHC modified this to OYO except for the last set which was done IC). Each set had one chest exercise, one leg exercise and one core exercise. After each set of three exercises, we ran a distance determined by YHC.
Around this time YHC was asked “please tell me we’re not going around the lake”. YHC did not want to lie so no reply was given or YHC may not have heard the original question.
On the dock, we did 12 Derkins, 12 Squats, and 12 Leg Raises once all PAX completed the set back to the lake path. Mosey counterclockwise around the lake to the next exit gate where we all did
12 Irkins, 12 Lunges (per leg), and 12 Reverse LBCs (or Gas Pumps)
Mosey to the next exit gate where we all did
12 Burpees, 12 Split Jacks (total), and 12 American Hammers – YHC called out the wrong name for the split jacks by accidently calling them squat jacks.
In the middle of this set, a few PAX tried EHing a jogger that was passing by only to find out it was Pork N Beans. He was jogging with his M and dog around the lake. He was recovering from a shoulder injury which is why we haven’t seen him in a bit but nonetheless was still good seeing him back out.
Mosey to the bridge where we all did the following IC
12 Merkins, 12 Plank Jacks, and 15 Box Cutters
Slosey over the bridge where YHC called for the PAX to do about 20 Merkins (not less than 19 but not more than 21).
Mosey to next gate for some Flutter Kicks and then mosey back to the courts a couple minutes late.
Great job by all PAX today. Welcome back Flat Tire and great job at slaying the dragon.
Thankful again for this great group of men and for everyone pushing and encouraging each other.
Prayers for Haka, his M and family with their new 2.0.
Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.
Prayers for soon to be 6 year old Ariah Cook as she battles brain cancer.
Prayers for Pork N Beans as he rehabs his shoulder and a speedy recovery.
Prayers for Sanka as he prepares for knee surgery later this month and a speedy recovery.
It was great to see all the PAX bringing the birthday cards for Ariah Cook mentioned above. Fenway has a couple cards that he will send as well.