Warm-up:
Side shuffle hop IC x 10
Seal Clap Shuffle hop IC x 10
Windmill in IC x 10Willie Mays Hayes IC x 10
Arm/Leg Horizontal Extension Right Leg (Yoga Virabhadbrasana3) x 10
Arm/Leg Horizontal Extension Right Leg (Yoga Virabhadbrasana3) x 10
The Thang:
Indian Run/Tempo Run to pull up bar station on ATT via ATT
Each Pax did 3 sets of 10 pull ups in a rotating fashion, while the waiting pax did various planks changing up as each group of two Pax rotated onto the pullup bars (regular, left arm high, right arm high, low plank hold, reverse plank and so on).
Indian Run/Tempo Run to big soccer field via ATT
As YHC was explaining the plan to do a Blackjack variation with dips and air squats, it was wisely suggested that perhaps we should start at 11 dips and 10 air squats and ascend from there. Given YHC’s overly ambitious efforts in past workouts, YHC took the suggestion. However, the Pax were killing it and we ended up getting to 20 dips and 1 air squat in a much shorter period of time than YHC anticipated…so despite the general piece of mind of nearing completion of the stated exercise, we decided to go ahead an finish out the descending dips from 10-1 and ascending air squats from 11-20. There was some alleged under-breath cursing, but YHC was blown away that this group was able to get all of these exercises in.
Bottom line numbers (back of the napkin math)-
40 Half Field Sprints
231 Air Squats
231 Dips
1000 gallons of sweat
Mary
In a 6″ leg lift fashion, we spelled out the alphabet in cursive with our legs.
COT –
Welcome back Beaker – he appears to have recovered from a hip strain – expressed acute appreciation for health
We continue to hold Slow Pitch’s brother in our prayers as he serves in the middle east for the national guard
Recovery prayers to Crocket (tough MF) for a quick recovery from his broken arm
Happy Birthday to Shovel! and blessings for a prosperous year ahead
2nd F tonight at He’s (Floyd’s) Not Here – 8:00 p.m. until M’s call you home.
Thanks for the opportunity lead such a great group of men!
