Warm Up:
-Low Plank -5 core principals, Mission Statement, & Credo
-Double Down Stretch (x2)
-58 SSH for Double Down’s birthday!
-Rifle Carry to pavilion, drop off blocks…Run to Playground…
The Thang:
Lumber Workout from Saturday, Aug. 8 at The Den…
-2×4…2 exercises, x4 reps each, x2 rounds
-Pull Up (x4 SC OYO)
-Burpee (x4 SC OYO)
*Run back to Pavilion, w/ one lap around pavilion*
2×6…2 exercises, x6 reps each, x2 rounds
-Mike Tyson (x6 SC)
-WWIII (x6 SC)
*(x3) Since-Cat Burpees
2×8…2 exercises, x8 reps each, x2 rounds
-Merkin (x8 SC)
-Mountain Climber (x8 IC)
*(x3) Penalty Burpees because no one knew the dimensions of a 2×10*
2×10…2 exercises, x10 reps each, 2 rounds
-Overhead Press (x10 SC)
-Block Curl (x10 IC)
2×12…2 exercises, x12 reps each, x2 rounds
-Monkey Humper (x12 IC)
-Dip (x12 IC)
4×4…4 exercises, x4 reps each, x4 rounds
-Blockee (x4 SC)
-Block Swing (x4 IC)
-Bent Over Row (x4 IC)
-Thruster (x4 SC)
6×6…6 exercises, x6 reps each, x6 rounds
-SSH (x6 IC)
-Calf Raises w/ Block (x6 IC)
-WWII (x6 SC)
-Flutter Kicks (x6 IC)
-LBC (x6 IC)
Mary
No Time for Mary…Kept the pace pretty fast to make it through the whole workout.
COT
Announcements:
-CSAUP this Saturday morning. I thought I’d be gaining my team more points this week by taking the Q, but it turns out, only July posts & Q’s count. So I’m NOT gaining points for CSAUP with this WO!
-Start thinking about LANCO Manniversary/Convergence
-Start thinking about the Christmas Party, and voting for PAX for different category’s.
Prayer Requests/Praises:
-Caleb & Cat’s family.
-All of us, as men, and graciously, happily, courageously taking on, and keeping up with the responsibilities we carry on our shoulders. I shared a verse that encouraged me before the WO this morning:
“So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.” – Galations 6:9
Keep going…don’t give up. We have each other to lean on, and we won’t leave a man behind!
Thanks for doing the harder thing, getting out of the fart sack (and hearing/smelling Cat’s farts), making yourselves better by strengthening your fitness, fellowship, and faith!
~Bunyan out