4 PAX for MM EC and 24 PAX for the ME. YHC was luck enough to pick up the Q from BananaSplit, who was not feeling well, and threw together something last minute for the PAX. This weekend is always a tough time for YHC, and getting the opportunity to lead the PAX this AM was exactly what I needed. Today we dedicated the workout to CPL John Dawson, of 1st Squadron, 33rd CAV, 3rd BCT, 101st Airborne Division. Dawson was KIA in Eastern Afghanistan on April 6, 2015. He was a combat medic who was administering care on one of his squad members while under enemy fire, when he was shot and killed. We will never forget you John. God bless you and your family.

Warmup:

• SSH IC x25
• Imperial Walkers IC x15
• Willie Mays Hayes IC x10
• Merkins IC x20
• Slow Merkins IC x5
• Mosey to the I beam
• 10x pull ups, 5x jump lunges(4-count) OYO
• Repeato x2

The Thang:

• Phase 1 – The round about
  • Run up to the traffic circle, 5 burpees
  • Run up to the gate, 5 burpees
  • Run back down to traffic circle, 5 burpees
  • Finish at the bottom and plank it out
  • Once all in plank, do 5 recovery burpees
• Phase 2: The guard rail
  • Dips – IC x20
  • Tuck Jumps – OYO x20
  • Derkins – IC x10
  • Tuck Jumps – OYO x20
  • Dips- IC x15
• Phase 3:  The straightaway – Line up at the base of the hill
  • All out sprint to the second arrows (about halfway), drop
  • WWIIs x 20, single count
  • All out sprint to the last light, drop
  • American Hammers x20, single count
• Phase 4: The far hill
  • Partner up – One legged wheel barrow to the top of the hill (speed limit sign) run down – switch as needed
  • Bunny hop to the top of the hill, run back down
  • Partner up – partner carries to the top of the hill – finish at the top

Mary:

• Plank hold – 30 sec
• Flutter kicks IC x20
• Plank hold – 30 sec
• Box cutters IC x20
• Plank hold – 30 sec
• Peter parkers IC x10
• Parker Peters IC x10
• Final 60 sec
  • Peter Parkers IC x10
  • Parker Peters IC x10
  • Mountain Climbers IC x10

Announcements:

• Murph is this Monday (Memorial Day) at Animal House. Starts at 7:00AM sharp. Bring a weighted vest if you’ve got one, but no worries if you want to participate without one.

COT:

This weekend, we celebrate the lives of those fallen soldiers who have made the ultimate sacrifice, fighting for our freedom. The freedom to live our lives in the way that we see fit, in this great country we call home. Freedom is not free, and we should take this time to remember all who have lost their lives defending that freedom. Please honor these men and women and their loved ones left behind, by taking a few moments this weekend to talk about them with your families and lift them up in prayer.

It was an honor to lead you men this morning, and it is a blessing to be a part of this community.

SYITG

OPEC