Whilst YHC is supposed to be training for BRR, I continue to find myself Q’ing non-running AO’s that I signed up to Q before I even knew what BRR was! Oh well, such is life and so it was. 15 PAX circled up at 0530 and the fun began.

Warm up

• 10 tempo squats IC
• 10 merkins IC
• 25 SSH IC

The Thang

We moseyed over to the large playground equipment and everyone found a spot. The following circuit was performed OYO, planking after each round for the 6 to finish before beginning the next round:

• 3 rounds of:
  • 10 WWIIs
  • 10 bicycle crunches (4 is 1)
  • 10 knee to elbow in plank (2 is 1)
  • 10 toes to bar (scaled: hanging leg lifts or knee tucks) I was accused of being an Abu impersonator here by one of the PAX

PAX then were instructed to mosey over to the rock pile. Rocks were chosen and the following exercises were completed:

• 20 rock thrusters
• 20 walking lunges down with the rock
• 20 rock thrusters
• 20 walking lunges back with the rock

Then this one:

• 20 American Hammers with rock (2 is 1)
• Bear crawl and push the rock down (approximately 10-15 yards)
• 20 American Hammers with rock (2 is 1)
• Bear crawl pushing the rock back to the start

Finishing the rock work with this:

• 20 squats with rock bicep curl at the bottom of the squat
• Rock overhead carry down (approx. 10-15 yards)
• 20 squats with rock bicep curl at the bottom
• Rock OH carry back

At this point we ditched (pun intended) the rocks and moved back toward the flag. Next exercise was Navy Seal sit ups. With PAX’s arms and legs interlocked, YHC called out three positions; up, down and half-way. We completed 10 of these sit-ups with much mumblechatter but I believe the PAX liked smelling the stench of the man next to him during this one.

We then partnered up and raced our partner in a 20-30 yard dash. Winner got to pick the team’s exercises, selecting between 50 push-ups or 10 burpees.

Several rounds of Mary were performed to finish out the 45 minutes.

Prayer Requests

Caleb Langdale car accident, injured PAX, Jeff Gross, Whatley’s wife job interview, Kingpin, Silverback recovery.

Moleskin

This one was done mostly on the fly and it worked out pretty well. I was pleased with the effort of all the PAX. It always encourages me to see men pushing themselves beyond what they probably thought possible. Side note, this was my first time working out with Peg Leg, dude was low-key beasting my workout. He’s not at the Respect age yet (48) but I still got respect for that level of fitness. As always, Spinal Tap continues to set the standard for those guys who are at the Respect age. T claps to him. Grout out.