This morning at the District brought some clear weather with a humid breeze. The only lightening in the area was the 4-2 win by TB Lightening crushing the NY Islanders in game 2 from the previous night!
YHC decided a curveball was need to keep things fresh and brought some equipment to help out!
Warm-Up:
- 20 SSH (IC)
- 10 Walk outs to Merkins (OYO)
- 10 High Knees (IC)
- 10 Windmills (IC)
- 10 Frankenstiens (IC)
The Work
- First Group of Exercises- 3 round
- 25 tib raises (butt against the wall (not your back!), raise feet from the toes (so getting onto your heels)
- 20 Robo Thrusters (this is a lower back exercise, on your six with knees bent and foot planted and arm at 90 degrees- thrust up mid section using your back not your butt!)
- 10 Wall push-up (Carolina dry docks for modification)
- 15 Calf raises (hard way)
- Adding in some core- called out YHC on when to switch
- holding Freddie Mercury on different sides until called to switch
- switch to Dying cockroach same concept
- Then back to Freddie Mercurys
- 25 done all together in about 3ish minutes
- Second Group- 3 rounds; 4 stations (doing a lap around concession building between each station; after finish all four stations run to road and back)
- 10 Merkins w/ pec-flies (with Iron Chestmaster device)
- modification; do on knees
- Make it hard: 30 pound ruck worn
- 10 Steering wheels- (10 each way; 20 lb ruck plate and act as it’s a steering wheel you’re swerving left and right)
- 15 Ruck Swings (20lb Ruck)
- 10 Bulgarian squats
- 10 Merkins w/ pec-flies (with Iron Chestmaster device)
COT/Announcements
- Prayers for Vanellope and family (death in the family)
- Prayer for Dillio and family (COVID)
- Prayers for those who wanted but couldn’t make it out
- Prayer for those who had something on their mind but couldn’t
- CSAUP events coming up- Green Barret Jubilee (it’s FREE!!!! Join)
- Adopt-a-highway clean up; July 18th- commits need by July 9th
- More details to be understood after first clean up
- Ruck for the 77th anniversary of D-Day June 25th (mini- CSAUP)