- When: 11/16/2020
- QIC: Burpee
- Pax: Burpee, Chestnut, Chew, Cobra (2.0), Flux, Goggles (RESPECT), Grease Monkey - Kinston, LEO (RESPECT), Marshall, Never Happened (RESPECT), Oxy, Scrappy, Short Stop, Six Shooter (2.0), Sparky - Kinston, Speed Square, Truth Hurts, VAS
YHC showed up to a great cool feeling morning ready to help other HIMs excel! We enjoyed a little mumble chatter as most of us kept moving to stay warm. 5:30 hit and we began.
Warm up
5 Burpees for name sake :)
Ran 0.25 mile around the block
15 SSH (IC)
15 Goblet Squats (IC)
2 X 10 KB offset Merkins (DOWN)
The Thang:
Jingle our Bells
5 KB exercises increasing by 5 reps each round. In between each round we sprinted 200 yards
– Rows (Alternate)
– Russian Swings
– Overhead Press (Alternate)
– Triceps Extenders
– Curls for the Girls
We did five rounds. Total of 75 reps per exercise and sprinted a little over a 1/2 mile.
Gathered back in a circle
Offset Counterama Plank- each PAX counted to 3 after each PAX counted we switch hands on KB.
Run a slow 0.25 mile (mumble chatter occurred due to running. FYI- if I’m the Q, you better wear your running shoes)
15 SSH (IC)
10 Arm Burners (IC)
15 Good Mornings (IC)
15 Good Nights (IC)
10 V-ups w/ KB (UP)
15 American Hammers w/ KB (IC)
15 Flutter Kicks w/ KB (IC)
COT:
Prayer request- Gopher, Gary Kornegay, COVID patients, and our city during the flood.
Announcements- Two new sites “Knight School” on Saturdays at 5:30am, and Rucking at Pearson Park (not named yet) on Wednesdays at 5:30am.
Truth Hurts hit us up with some biblical words of encouragement “Therefore we do not give up! Even though our outer person is being destroyed, our inner person is being renewed day by day.” 2 Corinthians 4:16. This sat well literally with us HIMs after our KB workout; but is a great message to carry in todays world.
Pic by the flag