When YHC heard the talks of convergence for today. I knew that I wouldn’t be able to make a 7 am workout due to work commitments. So I posed the idea to Fruity Pebbles to check the interest in a 5:30 early bird special. Well it was put out to the pax and there were some interested. And of course since I suggested it I would go ahead and take the Q. Well I showed up at Boyd Lee this morning and Punch Out was the only person in site. But we had a few more straggle in…maybe a few seconds late. Either way it went down like this.

Warm up

Pledge of allegiance

Side straddle hops x 20 IC

Cherry Pickers x 10 IC

Don Quixote x 10 IC

Imperial Walkers x 10 IC

Thang:

Indian run to the sidewalk to the back intersection by the sand volleyball court and here we would begin a count down from 10 to one repetitions. Each round of exercises included alternating shoulder taps and plank jacks in addition to the following:

Squats

Lunges

WW2

WW1

Merkins

Mountain climbers

Flutter Kicks

Smurf Jacks

After each round of exercises we ran to the end of a spoke of the sidewalk or back to the middle of the park. Round 5 was the exception as we moseyed to the shelter for a round of 5 dips, derkins and step ups. Upon finishing our countdown (with only a few miscounts on my behalf) we moseyed to the rock pile. At the rock pile we did a round of what I introduced at ruck ready as like clockwork exercises. YHC called out a number and the pax would hold the rock that clock position (3,6,9,12) we then did this with rocks overhead and did lunges in the same manner. This is the point that Ball Drop decided that he had chosen poorly on the rock,called Omaha and grabbed another rock. We then began another countdown with the following exercises and reps.

Curls x 10 IC

Tricep extension x 9 IC

Chest press x 8 IC

Goblet Squat x 7 IC

Bent over rows x 6 IC

Flutter kicks x 5 IC

Ground to overhead x 4 IC

Lunges x 3 IC

Brickyard man makers x 2 IC

Burpees x 1 IC

From here we dropped our rocks and moseyed to the little parking lot next to the building for a little Mary.

Hello dollies x 20 IC

freddy mercury x 20 IC

American hammer x 20 IC

J-Lo x 20 IC

Hillbillies x 20 IC

We then moseyed to the wall for a little leg burners.

Peoples chair x 30 seconds

Monkey humpers x 20 IC

Squat hold x 20 seconds

Monkey humpers x 10 IC

Squat hold x 10 seconds

6:15 Hard stop. We then returned to the flag for COT

Prayer Request:

Pray for unity and coming together in society, our country and our community.

Prayers for the EC ruckers and their suboptimal pace

 

Announcements:

7 am workout this morning

Fleet Feet 5k at 10 AM, sign up for a time slot but race is free

Thank you gentlemen for coming out this morning. YHC thought he would have to go OYO this morning due to work but it was great to have my brothers out there with me. The workout was the draw but the fellowship and camaraderie was what made this a great start to the new year.

 

 

 

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