YHC has been excited to see more men stepping up and leading throughout the JOCO workouts! YHC wanted to find some new toys for the Mad Mule workout. With a split rail plans for the farm YHC wanted to wait on the project until I could share some toys with the PAX. Bio-D and Bloodsport came down to Benson for some fun!
Warm up: SSH, Squats, Windmills, Straight leg kicks, butt kickers, high knees, carica. In Cadence x20 or 1 lap each
The Thang: AMRAP 1 split rail per man (5 min each)
Diagonal Press – Carry to opposite side of parking lot – Straight leg deadlift
Overhead Press – Carry to opposite side of parking lot – Squats
Upright Row – Carry to opposite side – Lunges
Scout Run 1 lap around the park
Group Split Rail work – 1 rail together : WWI,American Hammer, Heels to Heaven 2 rounds in cadence 15x
Cindy – 5 pulls up, 10 merkins, 15 squats 5 rounds OYO
Plank -a- rama, Mountain climbers in cadence x20, recover
Great work by each of the guys today! Remember that Carpex will be Q of Dec. 1st workout! Everybody show up and let them know how JOCO does it!
BOM/COT: Ben, Prayers for Bloodsport on upcoming move, Prayers for family, marriages, and continued leadership in the community.