- When: 06/11/2021
- QIC: Ma Bell
- Pax: Grisham, Ma Bell, Padre (DOUBLE RESPECT)
When coming up with the workout for this AM YHC thought that I would use the string of pearls method to workout planning. This is when you provide an exercise or group of exercises along a route of cardio activity. Well YHC thought that this would be an ideal workout based on how pearls are created with a grain of sand. Well we began our journey to a creation of a pearl with a bag of sand instead and here is how it went down.
WarmUp:
Side straddle hops x 20 IC
Arm circles (forward and backwards) x 10 IC
Michael Phelps x 10 IC
Don Quxiote x 10 IC
The Thang:
We rucked up and made our way around the outskirts of Dowdy Ficklen stadium parking lot with our sandbags with stops in 4 locations to perform the following exercises and 15 reps of each in cadence. Each set of exercises included a leg exercise, an arm exercise, a total body exercise, a plank exercise and an abdominal exercise. Each pax carried their ruck and their own sandbag.
Stop 1:
Squats
Row
Merkin
Deadlift
Situp with Ruck
Stop 2:
Lunge
Tricep Extension
Mountain Climber
Clean
Flutter Kicks
Stop 3:
Bear Hug Squat
Curl
Plank Jack
Snatch
American Hammer
Stop 4:
Ruck Overhead Squater
Overhead press
Cleve climb
Burpee (performed at the flag due to time constraints)
Vup
Return to the flag for the final exercise (well that and burpees) the bear complex with includes:
Clean
Front squat
Overhead press
Back Squat
Overhead press
Down
6:15 Hard stop
COT/BOM:
Prayer Requests:
Grisham’s Bosses situations
Pax traveling
Four Leaf and situation from yesterday’s rains
Announcements:
Check the calendar
Sasquatch July 31
It was an honor to lead this small group this morning. Being a small group allowed for increased interaction and an increased 2nd F component, which is needed more than we realize. Thanks to Grisham and Padre for showing up and putting in the work but also the fellowship that sometimes goes unaccounted for. Until next time.
Ma Bell Out!