Back Blast 11.27.17: Back to Reality

AO: Camp Willis

QIC: Grovetucky

PAX: Mariah, Mogul, Jumper, Rash, Teach, Dimon, Ahhh

PAX assembled at the courtyard in front of Jones Middle School, quick disclaimer was given at 0530 then mosey to the track for COP:

SSH x 25 IC

Cotton Pickers x 20 IC

Windmills x 15 IC

Sun Gods x 10 forward and 10 reverse IC

Peter Parkers x 20 IC

Hamstring stretch and can-opener stretch

Then mosey to the starting line at the track for the THANG:

Squats x 24, merkins x 24, walking lunges x 24 (12 each leg) then run 400 m, repeat x 4 sets.

Burpee/broad jumps until the Six (QIC included) caught up and performed 10 reps themselves

LBC’s x 30 IC

Freddy Mercury’s x 20 IC

Then mosey 3/4 around track and cross street to tennis courts

PAX partnered up with someone of like size:

Partner Leg Throws (center-left-right) x 10

Teeter-Totters x 10 each arm

Next, PAX lined up side-by-side in plank position at east end of tennis courts, first PAX broad-jumped over each planking member and the chain continued until we reached the west fence (5 sets of broad jumps for each of the PAX)

Mosey to shovel-flag area for burpees x 10 OYO and finally flutter kicks x 20 IC

Name-o-rama followed by BOM as YHC led us out in prayer lifting up Mrs. Teach’s co-workers family who lost their 29 y.o son and YHC’s brother-in-law’s father who has triple by-pass surgery today.

Way to move this morning men. Way to start back into the grind of a normal work week!!

AYE!

GT

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s