By Executive Order, Trump delegated morning exercise duties to YHC. Glad to help in a pinch!
Warm Up: Good morning 10X, Mountain Climbers 10X, Imperial Walkers 10X, Merkins 10X. Then off to the races with a long loop around the field. Huddle up at the restroom to plank it out and wait for Kanye to catch his second gear. Down dog and Up dog thrown in for good measure.
Warm Up Contin… Jog to BB Counts and circle up.
SSH 25X, Sir Fazio Arm Cir 15X, Hold for 25 Overhead Claps, Sir Fazio 15X backwards, Hillbillies 25X, Slow Windmills 10X, jog over to the Hill
Thang 1: Instead of 11’s, we though 15’s would be a great idea-not that case…
15’s back and forth over the Hill with Dbl counter Sumo Squats on one side and Merkins on the other. Plank it out when done. Squats officially sucked at the end!
Thang 2: Jog and Lunge Walk over to the Rock Pile – Pick a Winner
Curls 25X, Overhead press 25X – Long lap around the parking lot
Rut Rohs 25X, Tricep Ext 25X – Long lap around the parking lot, redeposit rocks
Mary:LBC’s 25X, Low Slow Flutter Kicks 25X, American Hammer 20X – All done!
Announcements – March 4th Mule, March 25th Emerald Isle 1/2 Marathon, Go Ruck, still plenty of time to get ready!
Prayers – Keep Bumble Bee and his family in prayers as well as Trump and his family.
This was my first Q back after a late 2016 injury. It is really good to be back in the gloom and participating with my F3 brothers again. I didn’t realize how much I missed it until I got back in the saddle. Thanks!
