Mack Tries to Kill the PAX

The Ditch.  It’s a boot camp!

Weather: Comfortable

FNG’s: None

Disclaimer: Given by Mack

6 Men showed up to the Ditch this morning, nice cool morning. Always wear a jacket when its less than 65 degrees.

 

Moving COP

Warm up – side straddle hop, plank with arm raise, through the tunnel, run in place with high knees

 

Thang

burpees x 25

farmers carry around tennis court

squats with the block x w25

lunges with block or log to other end of basket ball court

merkins x 25

farmers carry blocks or log around tennis court

high knee jumps x 25

lunges with block or log other end of basket ball court

over head press with block x 25

farmers carry around tennis court

calf raises x 25 with block

lunge with block other end of court

curls for the girls x 25 with log or block

farmers carry

flutter kicks

lunge around court

tricep extensions x 25 w/block

farmers carry log/block around court

when all these are done – redo it and subtract 5 reps until time is up.

Mary 

Some flutter kicks, freddie mercuries and World War One Sit-Ups.

Announcements

Mud run – get signed up and get ready to roll.

Dragon boat race.

Prayers/Pledge/Devo

Moleskin by Snowden:   This was Macks first Q.  The generous helping of burpees, farmers carries and heavy crap always satisfied.  Sakrete and I were the sixes in this workout.  Wee Woo, Mack, Snyder and Training Wheels kicked butt.