Location: Paddock
Date: 2020-12-02
Weather: 20, clear
Q: Boo Boo
PAX: 3 – Boo Boo, Weird Science, Whitewall
Warm-O-Rama
Stretching:
– Hanging hamstrings
– Knee crossovers
– Down Dogs (calf stretches)
– Michael Phelps
– Modified overhead claps (no claps, just a slower movement to warm up the shoulders)
- 22 Merkins (Each day 22 veterans take their own life. But together we can win the war against veteran suicide. WE WILL ALWAYS HAVE YOUR 6.
Tha Thang
All exercises done with a ruck or a ruck on & a sandbag used
Round 1 – 10 overhead shoulder presses, suitcase carry to middle of parking lot, 10 overhead shoulder presses, suitcase carry to end of parking lot. 10 overhead should presses. Repeat
Round 2 – 10 curls/10 rows/10 triceps extensions, rifle carry to middle of parking lot, 10 curls/10 rows/10 triceps extensions, rifle carry to end of parking lot, 10 curls/10 rows/10 triceps extensions. Repeat
Round 3 – 15 chest presses, lunge walk to middle of parking lot, 15 chest presses, murder bunnies to end of parking lot, 15 chest presses, two step squats to middle of parking lot, 15 chest presses, sandbag clean and toss or walking ruck extensions to end of parking lot, 15 chest presses
Round 4 – 5 Columbian neckties (Burpee incorporating a Catalina Wine Mixer), run to middle of parking lot, 5 Columbian neckties, run back to start, 5 Columbian neckties, run to end of parking lot, 5 Columbian neckties, run back to start, 5 Columbian neckties
Prayers for those small business owners impacted by COVID. Prayers for the upcoming winter months and the impact COVID will have on our lives. Prayers for peaceful and painless passing of a loved one, who is in their final days.
End in COT