Quiet of the gloom broken by 6 shadowy figures ready for a power breakfast of intensity by YHC. Able bodied men, grizzled veterans of the Nation and warriors to the end. Sign of no FNG’s and away we go….
Circle Up – Warm ups
25x SSH
30x Mountain Climber
20x Good Morning
20x Imperial Walker
Indian Run up QH Road to Thoreau to Wingate and roundabout back to Eastgate Shelter # 1
20 sec squat hold recover
work up and down the pain ladder in 5 count increments of 4 exercises:
5x Urkins, Box Jumps, Derkins, Dips
10x Urkins, Box Jumps, Derkins, Dips
15x Urkins, Box Jumps, Derkins, Dips
10x Urkins, Box Jumps, Derkins, Dips
5x Urkins, Box Jumps, Derkins, Dips
Partner up for AMRAP Chin ups/Pull Ups
2 sets of 5x
Run to Tennis Courts
Bear crawl around perimeter of Court 1
Crab walk around perimeter of Court 2
Backwards bear crawl around perimeter of Court 3
Bear crawl around perimeter of Court 1
Lunge walk around perimeter of Court 2
Short jumps around perimeter of Court 3
Run to parking lot
Partner carry 1/2 down hill, drop for 5x burpies and flapjack
run to bottom of hill for 5x burpies and flapjack
run 1/2 up hill, drop for 5x burpies and flapjack
finish run to top of hill and drop for 5x burpies
Close out (with 1 minute over)
10x LBCs
10x WW2 sit ups
10x Reverse LBCs
Solid prayer by Countrywide and sweats drip everywhere on a warm, humid but muscle stiffening morning. An honor to serve – Tclaps to dedicated PAX.
