Fitness. Fellowship. Faith.Intro:
Disclaimer: No FNG, But touched on the importance of proper lifting techniques
Warmup:
LBAC forward x 15
T Claps x 15
LBAC backwards x 15
TTT x 10
World’s greatest stretch
Two new exercises:
Chilly Jack (low plank jack) x 10
Crab Cake x 10 (crabwalk stationary position, alternating right hand to left knee, left hand to right knee.)
Thang:
As a team, moved with flag and two sandbags (carabinered together) to the whiffle ball field.
Made a trip around the bases with a modified Indian chest pass. Each PAX lift, clean, and chest pass 60# forward down the line and return to the back of the PAX line. Rinse and repeat for a home run.
Next trip, bear crawl right hand forward slide 40# bag to the front of the line and bear crawl up to the front. Rinse and repeat to first base. Then switched to left hand forward slide to second base. This movement was a little unorthodox, so after second base me moved the group to pitchers mound.
At the pitchers mound with did a merry go round of plank pull through to the right with 40#.
Rucks off, WW1 sit ups x 20
Rucks back on and merry go round plank pull though to the left with 40#.
Rucks off, flutter kicks x 20 IC
Rocks on merry go round American hammer passing 40# to the right. As City Slicker pointed out while the bag was going around the circle we should add too it. And he was correct. (Thanks dick) so while the 40# was moving around the circle we added more American hammers while waiting for the bag to come to you.
Next up merkins on Q x 10. (Silently the Q made them outcast merkins courtesy of Stalker)
Returned to American hammers and passing the 40# bag left.
Back to the baseline and lunge walked across using ruck as weight alternating from right to left while lunging.
Grabbed the flag and two sandbags and returned to the start
No time for Mary
Numberama: 5
Nameorama:
Announcements: Coco 5k, spreadsheet coming for hallucination support for Old Flame and Repo.
BOM: led by Repo