Uptown Funk
The last two time YHC Q’d at Possum Trot I was either solo or there was one other man there so imagine my delight when I pulled in this morning to find 5 other cars parked and waiting. A good crowd came out to get strong together and to bring a new brother in to the fold. I was “looking forward” to this workout for a couple days and was excited to see how it played out. Hopefully everyone enjoyed their time this morning.
FNGs:
Welcome Rocky Road!
Warm Up:
After the disclaimer was given we did a quick warmup lap around the tennis courts and then circled up for our warmup.
20x SSH IC
10x Sir Fazio Arm circles forward and reverse IC
10x Windmill IC
10x Daisy Pickers IC
10x Frankenstein IC
10x Imperial Walker IX
The Workout:
We moseyed to the gate at the top of the road that ran down along the ballfields where YHC described this morning’s fun. The exercise I had come up with I was naming Build’em Up Ultracides. The format was simple. We’d do 5 count exercise and then run to a spot where we’d do those 5 again and then 10 of another. We’d run back to the start where we’d do the 5, 10, and then 15 of another. Run to a farther spot and… you get the picture.
The exercises were:
5 – Burpees
10 – Merkins
15 – Turkish Getups
20 – SSH
25 – American Hammers
30 – Squats
Our running points were (obviously) at the gate to start, then to the concession stand, back to the gate, down to the playground, back to the gate, down to the end of the road, and then back to the gate.
Once we got all the way to 30 we started to work our way back down, removing an exercise each stop. We swapped the Turkish getups and merkins for time’s sake. Even with that we didn’t get all the way through and ended with a 15 count. I was pretty sweaty and didn’t feel like we lost anything so we headed up to the tennis courts for
Mary:
Circle up in the tennis courts for :
10x LBC
10x LBC with knees to the left and then to the right
10x LSF
10x Box cutters
Announcements:
Trash pickup this Sunday at the Prison Yard/Needmore Ruck AO site from 7-8. Reach out to LED or Sprinker for more details
Sleep in Heavenly Peace eagle scout bed build upcoming and then need help. More information to come on this.
Prayer:
Fram’s friend Randy from his small group who is dealing with cancer
YHC’s coworker Alan who is also dealing with cancer as well as surgery complications
YHC and my family. It’s been a rough year filled with COVID, stress, mental health concerns with the kids, and struggling motivation for me
I hope you all enjoyed this morning as much as I did. For as much as I’ve been struggling this year I always feel so much better after getting out there and seeing all your smiling, sweaty faces. Expect to see more of me as I turn this year around, starting today.
Always an honor
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