I hadn’t Q’d in a while and felt the inclination to take the reins at the Skunk. I made sure to set my clock super early to ensure that I didn’t have to give myself penalty burpees. After going through some memorable past workouts by other pax in my head, I strung together a few exercises that would keep everyone together and to keep the momentum moving.
WARM-UP:
10 Good Mornings
10 WMH
10 Finkle Swings (each leg)
10 Port a John Shinooks (sp?)
10 slow Merkins
THE THANG:
DMC routine using parking lot. Duck walk to 1st cone, 5 Merkins, crawl bear back to starting point, hold plank til everyone gets back. Repeat to 2nd cone, 10 merkins, 2nd light pole, 15 merkins and the option of lunge walk/bunny hop back, and to the final cone, 20 merkins then lunge walk/bunny hop back.
Grabbed the bluetooth speaker to play “Flower” by Moby. Toast gave a quick instructional while I got the music going: In the plank position we “Bring Sally up” and on “Bring Sally down” we drop to a low plank hold. Had 3:30 minutes of fun with that then moseyed to the front of the school for almost 2 rounds of circuit training. PAX did a very rough estimate of 1 min per station. Sped that up on the second round due to time constraints
- Indo balance board
- Shoulder press with pipe
- Jump rope
- Cinder block kettle bell swing
- Cinder block curls
- Tricep brick extensions
- LBC
- Bent over rows with small bag of match light charcoal
- Flutter kicks
COT:
Due to time we moseyed back to the flag for announcements & prayer requests. The Bull is this Sat. 10/26. Prayers for Cortes for his Ruck event this weekend. Nubbin took us out in prayer.
It was an honor to lead the PAX of the Northern Province today. Everyone pushed each other as always. Aye!