Early morning. This is YHC’s 4th day in the gloom and after three six packs in the gloom I’m a little tired. So that being said and an extra scoop of pre-workout we were off to start the strong arm challenge at Ground-N-Pound. Welcome Roger-Roger on his first Ground-n-pound post. Disclaimer given. Lets roll!
Run to football field.
Warm Up:
- Good Mornings IC x20
- Imperial Walker IC x20
- SSH IC x20
On the goal line:
- Sprint to the end of the field, 10 Merkins OYO (x2)
- Bear Crawl to 50 yard line, sprint remainder (x4)
- Crab Walk to 50 yard line, circle up in mid field
The Clock! (saw this from Duff’s BB at True Grit this week)
- Start in plank position at the “12 o’clock” position, do 12 single-count merkins, staying in plank, rotate to 1:00, 1 merkin, rotate to 2:00, 2 merkins, etc. until we make our way around to 11:00. For the mathematically challenged, this equates to 78 merkins with only about a 1 second break to rotate to next clock hand stop. #clockwise
Run to fence
- Balls to the Wall (5 Count down the line)
- Peoples Chair (10 Count down the line)
Run the 50 yard line again.
Burp-n-Merk Pyramid
- Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. We went all the way up to 10.
Sprint to the fence
- Peoples Chair (10 Count down the line)
- Balls to the Wall (5 Count down the line)
Run back to cars for Mary
Mary:
- Reverse LBC x20
- Dying Cockroach x10
- LBC x20
- 20 Merkins OYO
FINISHED!!!
Good work by the PAX.
Announcements:
- Memorial Day workouts at 6:30am at Jaycee Park (Zero Hour) they are doing the Murph, and at Carroll middle school (Catalyst) -Blue Crush is Q. Coffee afterwards
- GoRuck still available.
- Spartan Sprint (September)
- Komen Race-Lamp is Q
- The Healing Place this Friday and their golf tournament is 6/13
Prayer Request:
- PAXs family
- Injured PAX
As always we are 3rd. Put others first. Our family needs to know we love them and give them more time than we do to F3. Grab an FNG and bring them to GNP. Need to build up and support all our AOs.
As always it is a pleasure to lead such great and strong men.
