Intro: The Ditch PAX are notorious “bell tappers” – arriving at the stroke of 0500 or a minute after, but YHC was cold… colder than the frost on a champagne glass, colder than the hair on a polar bears arse, colder than the nipple on a witches tit, colder than a bucket of penguin sh….but I digress…dang Citadel. YHC was cold, so we immediately started down the trail at 0500 to warm up. TKO was coming in hot when we crossed the road to leave him. I needed someone to pickup the six anyway.
Disclaimer: No FNG’s. Scale, modify or replace.
Warmup: Jog to the playground. Bear squats, TTT, Smurf jacks, tempo Bobbys.
Thang: Form two teams of five. Team 1 did 9’s with the picnic table: OHP & curls. Team 2 did 9’s at the swings: swing crunches & derkins. Once both teams finished, switch.
Working with a partner, do 10 reps at each of 5 stations: table step-ups, LBC’s, swing crunches, merkins, pullups. 2 rounds.
Jog back to the flag.
Mary: Heel touches, iron cross, WW1, low plank, Burt Reynolds (both sides), pickle pounders.
Numberama, Namerama, Pledge, Announcements, Prayer Requests:
Devo: People with understanding control their anger; a hot temper shows great foolishness.” Proverbs 14:29
Have you ever said something or reacted out of anger in the moment, only to have to walk it back later on? Take a moment, then respond.