Facing the Music

The morning in the gloom was much warmer than anticipated however still chilly. YHC arrived early to put out cones with Psycho already out rucking. The clock approached 5:30 and I began to wonder if anyone else was coming. But alas, at 5:30 there were 9 pax including myself. All were ready to crank it up.

Warm up (to black eyed peas  Lets get it started)

Don Quixiote x 10 IC

Arm Circles forward and back x 10 IC

High knees x 10 IC

Butt Kickers x 10 IC

Side straddle hops x 10 IC

The pax then ran around the entry circle and back to the flag.

When reaching this point each pax was instructed to grab 2 bricks (2 pavers taped together, about 10 lbs per brick). All the pax then moved to the shelter for a couple of rounds of the following exercises (ascending reps of 5-10-15)

Goblet Squats

Step Ups

Split squats

We then moved to the grassy area beside the shelter for a round of Bearway to heaven. Cones set at about 15 yards apart. Pax would bearcrawl between cones and perform a descending number of burpees on the way out and an ascending number on the way back. We would continue this exercise through the whole duration of the song “Stairway to Heaven” (just over 8 minutes).

Pax then returned to the shelter for a couple rounds of the following exercises (ascending repetitions 5-10-15-20)

Curls

Overhead press

Tricep extension

Front Raise

Lateral Raise

Dips

Derkins

After completion of this we returned to the flag. However we were not yet done. We then completed a round of Chumbaburpee. With this the pax did side straddle hops during the duration except for when the song says “I get knocked down” At this point the pax perform a burpee. This adds up to about 27 burpees. We followed this exercise with a round of the cupid shuffle. While listening to the cupid shuffle the pax remain in the plank position. But follow the cues from the song Merkins when the song says “down”, crawl left or right when the song advises, we even added kick when the song says “kick” and mountain climbers when the song says “walk it by yourself”. This activity took us to 6:14 well at this point we only had time for a set of 20 flutter kicks in cadence.

6:15 Hard stop

COT/BOM

Prayer Requests:
Ma Bell’s wife’s aunt

Four Leaf and surgery for next week

Monarch’s Aunt that just passed this week and his Uncle that is not in good health

Announcements

Coffee and Doughnuts Ruck at Duck doughnuts at 6 am on 1/25

Full out friday pax lunch see slack for location

String bean was courteous enough to close out the workout with a bang of the gong. Good work this morning men and great fellowship. Until next time.

 

Ma Bell Out!