Date: 5/2/19
QIC: Chappie
YHC is a little behind the ball on getting this BB posted, but its better late than never. Last Thursday workout was brought to you by Bo Derek…i.e. 10 HIM won the first battle, struck down the fartsack, and posted for a Chappie beatdown. First we got in the Warm-O-Rama, then we mosey’d to the Post Office. YHC figured a federal building would be a the best place to workout on our nation’s National Day of Prayer. Here’s how it all went down…
Warm-O-Rama:
Disclaimer stumbled through
- SSH – 18 IC
- Cherry Pickers – 18 IC
- Nipple Scraper Merkins – 5 OYO (remain planked)
- Merkins – 10 IC
- Seal Jacks – 18 IC
Patriot Run to the “oval track” in front of the Post Office. You gotta love running with Old Glory!
The Thang:
Once reaching at the Post Office, PAX circled up while YHC stationed two 40# sandbags (restrictor plates) at each end of the oval. PAX paired up and completed the following exercises. One rule: No one could pass a sandbag. If there was a sandbag in your lane around the oval, you had to carry it half-way around (opposite end). 3rd F was introduced, then shared at the end of each round. Since it was the National Day of Prayer, each portion was contained in a letter that volunteers opened and read amongst the PAX
Intro:
Exercises: (Partners switched back and forth until the accumulated reps was accomplished)
- 100 Merkins
- 200 Squat Jumps (side-to-side)…YOWZA!!
- 300 American Hammers
Chattahoochee said something about Burpees, so…YHC shared the following, encouraging PAX to take some time to pray throughout the day. This was followed by the PAX doing Burpees while Chattahoochee ran the oval one last lap.
PAX collected the 2 sandbags, the shovel flag, and mosey’d back to the AO to return right on time – 0600hrs.
COT:
- Announcements: Aegis closed Saturday, workout to be held at CHOP; Mystery Dinner at Milton Firehall Saturday evening 5-9, etc.
- Prayers: Continued prayers for Brenda & Denny, Chairman’s mom & Dad; PRAYER FOR OUR NATION, not just today but especially today
BOM:
Great work by all the PAX, nothing but love expressed during those Jump Squats. Always appreciate the chatter! He, he! As always YHC was humbled and honored to lead.
~Chappie, out!