It was a great morning in the gloom. 6 Pax with an FNG, welcome Pork N Beans. YHC arrived a little earlier than normal to set out cones for todays beatdown but arrived a little confused. Our AO (BB courts) looks like its going to be getting resurfaced so it was blocked off with caution tape. So all the Pax gathered in the field of Pain which worked out perfectly for YHC’s planned beatdown. Several PAX were out today, some DR, others with injuries, and colds (seems to be the season). Hope all get better soon.
Warm UP:
- Slaughter Starter (20 Burpees OYO)
- SSH Burpees X25 IC (2 Burpees every 5 count)
- Bat Wings IC (10 Baby Arm Circles, 10 Reverse, 10 Seal Claps, 10 Overhead Claps)
- Windmill X10 IC
- Mountain Climbers X10
- Plank Jacks X10
Mosey to Playground for a Six Pack
- 6’s (Starting with 1 Pull Up, 5 Merkins)
- Reverse (5 Pull Up, 1 Merkin)
Mosey back to Field Of Pain
7 of Diamonds
- Cones were set in a diamond shape, Pax completed exercise and reps below at all 4 cones with a mosey/sprint in between
- 1st Round: 7 Burpees
- 2nd Round: 14 Merkins
- 3rd Round: 21 Squats
- 4th Round: 28 Lunges
- … Exercise called for more, but YHC cut it short to get in other workouts
Plank Hurdles
- 5 Cones were spread throughout the Field of Pain covering ~50 yds
- 2 Teams of 3 were formed, 1st Pax runs and planks at 1st cone, next Pax runs hurdles the 1st Pax and planks at 2nd cone, 3rd Pax runs hurdles 1st and 2nd Pax and planks at 3rd cone…. continued X8
Sprints (walk back to start after each sprint)
- 50 yd
- 40yd
- 30yd
- Skipped 20yd (lack of time)
- 10yd
Finished
COT:
- Prayers for Murphy, M, and baby
- Prayers for Haka, M, and baby on the way
- Pray for those Pax with injuries, sickness, or DR
- Thankful for another beautiful morning
Moleskin:
- Congratulations to all those who finished the 26 Miler Go Ruck
- Finish up the nutrition challenge strong