18 PAX posted at the Spartan and did the hard thing for a hump day workout.
Warmup:
- SSH x30
- Willie Mays x20
- Prisoner Squat x30
- Burpie x10
- Ray Lewis x20
- LBC x40
Mosy to parking deck:
2 sets:
- Box Jumps x20
- Dips x20
- Decline Mercan x15
- American Hammer x20
Mosy to Canterbury Park and Indian Run back to MBE field. Circle up around flag:
All PAX in plank position and remained in plank position for next 2 exercises:
- Plank jacks x20
- Shoulder taps x20
PAX partnered up for cone drill. Cones every 25 yds +\- length of field. At each cone partners did 10 Patty Cake Mercans on way down and 15 Bog Boy Sit-ups with fist bump on way back.
- Bear crawl to cone #1
- Frog hop to cone #2
- Crab walk to cone #3
- Duck walk to cone #4
Next exercise was partner carry:
25 SSH carry partner to cone #2, 25 SSH swap carry partner to cone #4 , 25 SSH sprint to Flag
Finished with:
- cockroach x20
- Burpie waterfall
Mosy back to parking lot
COT
- Announcements
- Name-o-roma
- Welcome FNG Speedo
- Prayer
- 1-2-3 Lead
Posted PAX- Juice, Tarbaby, Edge, Skullbucket, Froggy, Elvis, Zacheeus, Skeletor, Elmer, Quickcrete, Rabbit, Speedo, Breach, Mullin, Dispatch, Harbaugh, Birddog.
Men got better.
——Pothole