It was a cool morning and the chatter was strong to start. Disclaimer was disclaimed and the beatdown commenced.
Warmup: 15 SSH ic, 10 Don Quixote ic, 15 Prisoner squats on Q and we moseyed around the casey center and mustered on the bball courts with the big fat tires.
Pax was instructed to 5 sets of 10 merkins, form was our goal today not speed. 10 standard merkins, 10 inclined merkins on the tire, 10 decline merkins on the tire. 10 one legged merkins alternate legs. 10 rotational merkins raising one arm completely above body alternating arms.
Our “break” consisted of another loop around the casey center and our second round of pain this time for the abs.
10 seal jacks on q (I recommend always doing these in cadence), 15 american hammer ic, 15 v-ups on q, then plank for 30 seconds followed by 10 ct shoulder taps. Then another break, around the loop.
The 3rd round was the same shoulder screamer as before and I barely finished the last set and the pax were off to another break. Our 4th and final round was the abs. We finished all but the shoulder taps before we yielded to time and stowed our coupons and mustered back at the flag for…
30 Flutter kicks ic, and 10 hand release merkins on q. I can barely lift my arms, I need to get back into shape.
Pledge, announcements, prayer
I didn’t get spiritual today but covered the benefits of the box breathing technique to reduce stress and lower blood pressure and Redo, a Licensed therapist, confirmed that studies show that 87 percent of the time it works all of the time.
Moleskin: I have one more q before I take off for Greenville, the Ditch has been such a great AO and everyone of the guys feels like a best friend. I know I could call on them all in a pinch and they’d be there for me. I hate leaving such a good culture but I truly believe God is calling us away. Stay tuned for a final farewell.
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