a PAX of four outlasted the Army

YHC pulled into BL Park and couldn’t find a parking spot, wow I had never seen a turnout like this surely it would set a record for attendance at BLB! Alas, we would set no records this day as the Army was conducting PT there that morning as well. Four PAX found parking spots and we begun a couple minutes after 7:00AM due to the parking situation (and Giuliani’s habitual tardiness).

Warm Up

SSH, Merkins, Squats

The Thang

the set up

• bent over row 3×10 each side
• 1 arm deadlift, 3×10 each side
• clean, 3×10 each side
• front rack squat, 3×10 each side
• overhead press, 3×10 each side

the complex

• Row, dead, clean, squat, press
• add one rep to each movement as we progress each round, all the way up to 5 reps (i.e. round 5: 5 rows, 5 deads, 5 cleans, 5 squats, 5 presses – switch sides)

Cone work (four cones set up approximately 10 yards apart)

• 5 deadlifts and 5 jump squats at each cone, suitcase carry to the next cone, down and back
• 5 burpees at each cone, overhead lunge to the next cone, down and back (switch sides at the end)
• 10 merkins at each cone, thru-the-legs lunges to the next cone, down and back
• 10 KB swings + 10 jump lunges at each cone, suitcase carry to the next cone, down and back
• 5 clean and jerks at each cone, suitcase carry to next cone, switch arms at each cone, down and back

The clean and jerks took up to 8:00AM and recover was called.

COT/BOM

Prayers; America and our leaders, YHC’s 2.0 continued treatments at Duke, Thunderbird’s wife’s grandmother brain tumor end of life.

Moleskin

The Army was warming up when we got there, however we outlasted the soldiers as they were packed up and gone and we were still cleaning and jerking around. Glad to see a new-to-me face in Thunderbird (kotter) at BLB, he has posted two days in a row looking to make a change in his fitness and health. Take note! Grout out