September 16th, 2019 By Kojak

As the clock hit 0530 6, wait check that, 7 beasts decided to start the week off on the right foot.  The PAX was eager to get working so off we went.  It went down like this………

 

WARM-UP

SSH x 15

IST x 15

Cotton pickers x 15

Toy soldiers x 15

 

THE THANG

Head to the peak behind Turn 2 and do the following:

1 burpee at the bottom

Run to the top

2 Merkins at the peak

Run to the bottom

3 CDD’s at the bottom

Run back to the start

Do 10 rounds increasing by the number of reps per exercise(+1 burpees, +2 Merkins, +3 CDD’s)

The PAX finished an extra round of 10 burpees, 20 Merkins, 30 CDD’s together.

A total of 65 burpees, 130 Merkins, 195 CDD’s

 

MARY

Plank variations

Freddy Mercurys x 20

Squirms x 20

Dying cockroach x 20

 

Count-off and Name-a-rama

 

COT

 

ANNOUNCEMENTS

–F3 MECA Field day November 2nd at the Kannon AO.  Each AO will field a team of 5+ PAX to participate in various activities against other AO’s.  If anyone is interested let YHC know.

 

PRAYERS

–For YHC’s mother and mother-in-law on their recoveries from recent health issues and surgeries.

 

MOLESKIN

–Lots of top notch work out there this morning!!!

–It’s good to see Honey Do back out in the gloom.

 

 

Harrisburg, The Dawg House, White Lightning

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