This is gonna be fun!!!!

This is gonna be fun!!!!

Workout Date:

07/09/2019

QIC:

OneCall

PAX:

Mater, Papa Smurf (TRIPLE RESPECT), Heisenberg (RESPECT), Spinal Tap, Weedeater, FNG Gump, Pluff Mud (RESPECT), Zeta (Lexington), Esau, Voltron (RESPECT)(Lexington), OneCall (QIC)

The Thang:

Conditions
70+; humid and gross

FINALLY!!!!  Back down to #Blackbeard!  Miss these guys!!!

1 minute Warning and full disclaimer

COP
SSH’s x 20 IC
IW x 15 IC
Windmill x 10 IC
Stretch hammies – center, left, right
TTT x 10 IC
Plank
Stretch calves
Merkins – 22 single count cadence – #22Kills
Tempo Squat x 15 IC

Mosey to 1st field of cones.

The THANG
Start at starting line – then there were cones out at 30 paces, and then 29 paces (a little shorter) more.
Plan – 10 merkins, sprint to far cones (or use the middle cones as point to mosey)
10 more merkins, then sprint/1/2 mosey back
10 merkins, sprint/mosey, 10 merkins, sprint/mosey, 10 merkins at start – TOTAL of 50 merkins
Plank on 6

10 Mtn Climbers (count right leg); Bear Crawl – all the way or to the middle cone and stand up and mosey; 10 MC’s; Mosey back; 10 MC’s; Bear Crawl – all the way or to the middle cone and stand up and mosey; 10 MC’s; Mosey back; 10 MC’s
Flutters on 6; Flutters x 10 IC

10 American Hammers (count right side); High Knees; 10 AH’s; Mosey Back; 10 AH’s; High Knees; 10 AH’s; Mosey Back; 10 AH’s
Plank or 6″ on 6

10 Squats [PERFECT form demo by Weedeater]; Butt Kicks; 10 Squats; Mosey Back; 10 Squats; Butt Kicks; 10 Squats; Mosey back; 10 Squats
Al Gore on 6

10 Diamond Merkins; Karaoke; 10 Diamond Merkins; Karaoke opposite way; 10 Diamond Merkins; Karaoke; 10 Diamond Merkins; Karaoke; 10 Diamond Merkins
Plank on 6

10 BBSU’s; Crab walk arms first to the mid point then turn around feet first the rest of the “shorter” way; 10 BBSU’s; mosey back; everyone hated these, so we did 15 BBSU’s here and then crab jacks (yes it’s a real exercise – per exicon) x 10 IC

Crab Jacks Just like plank jacks, but facing the sky. Get into crab walk position, knees bent at 90 degrees and hips towards the sky. Move thighs apart and back together. Decline CJ are when feet are uphill.

 

10 Prisoner Squats; Lunge walk 1/2 way, mosey rest of way; 10 Prisoner Squats; Mosey back; 10 Prisoner Squats; Lunge walk 1/2 way, mosey rest of way; 10 Prisoner Squats; Mosey back; 10 Prisoner Squats

EXCELLENT WORK BY ALL!!!!

NEXT CONES on the ballfield

Suicides!!!
There were 4 “lines” of cones
Round 1: Suicides, turn around at each line and back to start, touch the ground at each turn around; Flutters on the 6
Round 2: Same; add 3 burpees at each line but not at start; Plank on 6
Round 3: Same; add Wide Arm Merkins – 10 at each turn around but not at start
Round 4: Short on time; run to final cone, 10 Sumo Squats, run back to start and then to SF for the finish!

Time!

COT
Count-O-Rama – 11, with 1 FNG and 2 DR
Name-O-Rama
Prayer requests for Mater’s brother
Prayer requests and Praise report for Flossy and M and new 2.0
Prayer requests for Heisenberg’s daughter and travels
Prayer requests for Gump’s family and tragic loss
Prayer requests for Papa’s brother Wayne
Prayer requests unspoken
BOM by YHC

Moleskin
– Great time as always coming to the south end!!!!  Awesome to see everyone and meet new Brothers from DR
– Way to bring the FNG Weedeater!
– Everyone doubted me before the COP when I said we were gonna have fun!!  See!??!?  Didn’t we????

Announcements
– Get out and get to other AO’s!!!!  Try something new – KB’s, Rucking, Running, Cycling, blocks on the beach

Aye!
OneCall

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