YHC picked up the mid-week Q and wanted to push fellow PAX for a good burn and beat down. Three PAX arrived on-time and ready with the fourth following just after warm-ups (AST). After quick disclaimer we jumped right in…immediate mosey over to the parking lot near the tennis courts, PAX were encouraged to bring their water bottles as we would remain on this side of The District the entire time.
WARM-UP:
75% mosey from one end to the other, return back.
High-knees half way then 75% mosey the second half.
Carioca alternating direction at half way point.
Circle-up for;
SSH x 15 IC
Willie Mays Hays x 15 IC
Tie Fighters x 15 IC, both ways
Tappity Taps x 15 IC
Mosey to Tennis Court enclosure – we see our 5th PAX pulling in to park so warm-ups were extended a little before the main course..
Wind Mills x 15 IC
PLANK for 20 seconds, 10 merkins OYO
Recover…
THA THANG:
Upon entering the tennis courts a board is found near the gate and cones were placed around the fenced perimeter creating a path to follow for laps. The BOP had 5 columns, each column had 4 exercises. Each column represented a round we would all do together. A round consisted of performing all 4 exercises in order, but with a rinse and repeat with different number of reps. The rep cycle was 25, 20, 15, 10, 5. Once all 4 exercises were performed in order and then repeated with the next lower rep count, etc (75 total reps of each exercise, 300 total for the round), PAX then ran a full lap around the tennis court enclosure keeping outside the cones. To finish a round PAX perform 5 burpees in the designate area and hold plank for the 6. All exercises were done easy way when applicable.
Round 1: 25, 20, 15, 10, 5 cycles of;
Jungle Boi
Frankenstens
Merkins
LBC
-LAP around with 5 burpees
Round 2; 25, 20, 15, 10, 5 cycles of;
Smurf Jack
Groiners
Mountain Climbers
Rowers
-LAP around with 5 burpees
Round 3; 25, 20, 15, 10, 5 cycles of;
Crab Jacks
Hillbillies
Peter Parkers
Freddie Mercuries
-LAP around with 5 burpees
Round 4; 25, 20, 15, 10, 5 cycles of;
Cracker Jacks
Imperial Walkers
Shoulder Taps
American Hammers
-LAP around with 5 burpees
Amazingly this group pushed themselves and eachother to get all 1,220 reps in. YHC had 5 rounds on the board but unable to get them all in due to time (next time less warm-up). We ended with an extra lap around the courts (also nice way to get help retrieving cones). All mosey back to the flag and it was exactly 6:15 a.m.
CoT: Be sure to reach out to current SLT members if interested in contributing as a leader this year. Prayers of gratitude for my father making it through a difficult surgery last week and for a continued strong recovery, thankful for all the support this great group of men provided. Prayers for all brothers going through struggles.