AO: Camp Willis (Jones M.S.)
Who: Q – Ball Bearing, Bo Schembechler, Mariah, Bootleg, Grovetucky, Rash, Mogul, Crossgrain, Regulator, Hack, Rowdy, Matlock
What: Got up extra early for this mornings Q with a little help from the kids trying to play bedroom shuffles at 0430 and headed out the door to be the first to post for the morning .
As the Pax arrived I gave the worst disclaimer in the history of disclaimers and we moseyed over to the track.
Quick round of warmups (good mornings, cotton pickers, Teach, Rash, Yoga’s (downward, plank, merkins, chumbawumbas) SSH (I wrote down to do them, but I think I forgot).
Did some short basic KB work (Goblet squats, one arm rows, one arm press, chest loaded swing, shoulder Halo, Hip Halo (note to save those for the fall when we’re less sweaty and less likely to throw them at the other Pax), around the leg pass and single arm squat to press)
I had a plan for Friday to do a ruck workout, but that was scrapped. I liked that plan and modified from carrying rucks to farmer carries with the Kettle bells.
Tortoise and the Hare BOMBS. Partner up and one man walks and farmer carries both kettlebell while the other does a set of movements then sprints to catch his partner.
5x Burpees (50 total); 10x Outlaws (Big O’s or Block O’s if you can’t dig the paper out of your pocket quickly enough to get the name correct) (100 total); 15x Merkins (150 total); 20x Big Boy Situps (200 total); 25x Squats (250 total). Noticed during the movements we were going to run out of time so called the last round to finish on the way back to the flag. Called time at 0615 and balled up.
Thanks again to all of you for following my lead. As always I am encouraged by each of you and appreciate the push and the pull to keep moving forward.