February 21st, 2018 By Othello

Eight men exited their fartsacks for a refreshing 65 degree gloom.  This was perfect weather for a beatdown YHC has been wanting to do for a while with the PAX.  We will call this “Part 1” as YHC plans on making minor modifications/enhancements to this workout in the remaining year.  As we get stronger, the workout needs to evolve. AYE!  It went something like this….

Disclaimer

Warm-Up
Mosey from the parking lot to the fire-lane and end at the playground set on the side of the school.  Start with some arms circles (forward and reverse), Windmills x10, Gremlins x10.

The Thang
5 sets of 10 exercises, 20 reps each.  YHC counted civilian cadence for the first set.  Then, we went “round robin” with the Pax so they could call an exercise in their own cadence.  The exercises were:

Merkins, Plank Jacks, SSH, Squat, LBC, CDD, WWII, MC, Step-up’s, Squirm

Mosey back to the Flag…wait, were was the Flag?  Mosey to the cars

Mary
Since we did abs during the challenge we decided to do a little Broga/Stretching
-Childs pose into some modified shoulder stretches
-Back Rollers
-Hamstring Stretches L/R

Count-o-rama/Name-o-rama

Announcements
1.  Look at the Meca blasts if you are interested in doing the Spartan in April with other F3 Brothers
2.  Not much else….

MoleSkin
1.  Great to see the FNG Orange Julius, Strong work brother, keep posting
2.  What was up with The Body’s cadence this morning? #gottoshowtoknow. Remember kids, always wear your helmet when riding a motorcycle or this could be you one day!
3.  Great to see TripleThreat post with us today!
4.  Strong work Highchair with that Ruck – I’m not worthy!!
5.  Convoy, TS, Hugo, – Strong work as usual, getting stronger!!
6.  Prayers to Convoy and H&S for their Trip to Haiti doing God’s work!
7.  Congrats on TS “zero”!! Don’t know what that means? Ask him at your next post!

Pain Academy

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