Warm Up:
I never knew there was a waterway large enough in our area to accommodate an air craft carrier, but Eagle worked his magic and made it happen for us! We flew into Rapho, and landed on our carrier, ready for our mission.
-Had to start off with a Low Plank so I could explain what we’d be doing! I’m still flying high from seeing the Blue Angels this past weekend, watching both Top Gun movies, and a documentary about the Blue Angels…what an awesome experience. For fans of the movie Top Gun, we had to wait 36 years for the sequel to be released (well worth the wait I may add…an amazing sequel). I did the first Top Gun workout 13 days ago, so it was time to bring out the sequel on the heels of an epic weekend!
-Rifle Carry blocks to pavilion. Like Eagle said on Saturday, “Just a walk in the park, Kazansky.”
Then we decided walking was too slow…”I feel the Need…the need for speed.”, so we took a quick mosey to the flag…stopped a moment to say the Pledge of Allegiance, and continued our run to get our FNG a coupon. But enough with the Top Gun quotes, we’re doing Top Gun Maverick now!
-Walk back to pavilion while doing raise the roof to keep our shoulders and wings warmed up!
-Opening music of Top Gun Maverick begins
-Bat Wings…for approx.. 2-1/2 mins. while intro music plays…
-Arm Circles (x10 IC)
-Circle Arms (x10 IC)
-Seal Claps (x10 IC)
-T-Claps (x10 IC)
-Michael Phelps (x15 IC) …get those wings flapping
-“Danger Zone” starts playing…
-Perform SSH continuously. Every time the words “danger zone” are heard, do a single squat. (Approx. 3:50 of SSH and Squats)
The Thang:
I decided to be nice and not make us do a Tunnel of Love through the wet grass, and instead do a 5 burpee buy in. (Barn Door was actually happy to do Burpees for once, because he did NOT want to do the ToL!)
Time to pick up the pace a little bit…”He wants Mach 10…Let’s give him Mach 10!”
TOP GUN!
10 Reps Each…10 Minute EMOM. Repeat the 5 exercises continuously throughout the entire 10 mins.
1.) Block Curls (x10)
2.) Lunge (x5 per leg)
3.) Bent Over Row (x10)
4.) Over Head Press (x10)
5.) Squat (x10)
Every Minute on the Minute, (x3) Burpees for 10 mins.
-5 Burpee buy out (Total of 40 burpees, since the original Top Gun is 40 years old!)
“Let’s Turn and Burn”
All PAX on the flight deck awaiting take off…
-Wall Sit
2 PAX Run (never leaving their wingman) to upper pavilion, “Buzz the Tower”, and back.
(After 1st and 2nd group buzzed the tower, waiting PAX held blocks overhead while next 2 sets of PAX buzzed the tower. Did wall sits for the final group.)
5 mins left for Penny. (I mean Mary)
-WWII (x10 IC)
-Flutter Kick, wings “overswept” (hands under butt) (x10 IC slow)
-Flutter Kick, wings out to side, for sub-sonic flight (hands out to side) (x10 IC fast)
-Flutter Kick, wings swept for supersonic flight (hands over head) (x10 IC super fast)
-LBC (x15 IC)
COT
-One theme present in the Top Gun movies is to never leave your wingman. Fits right in with the F3 Credo…”Leave no man behind, but leave no man where you found him!” Great to have FNG Brad with us this morning, who earned his call sign “Brush Fire”! Welcome Brush Fire! Also great to have Big Blue out with us this morning. He’s carrying a little less weight now…Even minus half a thumb, he crushed the WO!
Continue prayers for Big Blue, his thumb and his recovery. Also praise that the lymph nodes they tested came back clear! Prayers for Caleb, Caterpillar’s 2.0. Thankful he hasn’t had anymore heart issues, but prayers through some more tests, and prayers for him as he gets back into swimming and his normal activities.
Convergence is coming up. Please consider donating to the canned food drive! Give donations to Trojan or Barndoor. If everyone donates 10 canned good, we’d be in really good standing! Let’s go!
Thanks for following my lead this morning gentlemen! Great start to the day, and great ending to an awesome weekend! “Don’t think. Just do”
And a HUGE thank you to Eagle for the amazing Proof of Life Photo!
~Bunyan out!