DATE: 11/26/2018

WHERE: The Hurt Locker

THE PAX: Carmen San Diego, Rest Stop, Babyface

Total # of PAX: 4

Number of FNGs: 0

QIC: Westside

INTRO:

4 PAX showed up in the gloom on this uncharacteristically warm morning. Without further ado, we mosey!

WARM-O-RAMA:

Moseyed to the turf field. Circled up on the corner. Warm up: 

15x SSH
10x Imperial Walkers
OYO Michael Phelps

We have work to do. Let’s get to it!

THE THANG:

Bat Wings

Progression of arm exercises that are deceivingly difficult and named after Austin’s bats. Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count. Remember to enjoy the pain on the faces of your fellow men.

Let the Bodies Hit the Floor

This is done to the song Bodies by Drowning Pool (3:21). Start in plank position. When the song says “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank when not doing Donkey Kicks or Merkins and never let your Bodies Hit The Floor.

Bearway to Heaven

Modified from the exicon. The PAX lined up at the goal line. On the command ‘exercise’ the PAX performed 5x Burpees, Bear Crawled to the 10yd line, and then walked back. This was repeated decreasing by 1x Burpee and increasing the Bear Crawl by 10yds each time. The PAX finished with 1x Burpee and a 50yd Bear Crawl. You’re welcome!

4 for the Core (w/ Sprints)

Modified from a military drill the PAX would perform a core hold exercise for 60 seconds and then sprint 50yds and walk back. The exercises were as follows: 

6-inch hold w/ sprint
Side Bridge (left) w/ sprint
Side Bridge (right) w/ sprint
Back Bridge (left) w/ sprint
Back Bridge (right) w/ sprint
Quadraplex (left) w/ sprint
Quadraplex (right) w/ sprint

The exercises can be found here: http://www.armyprt.com/special_conditioning_programs/4-for-the-core.shtml

We pushed it hard and you could definitely feel that last one. Time to mosey back to the flag and finish strong!

Mary-go-round

Just enough time for us all to get a turn. The exercises were: 

Westside – Merkins
Carmen San Diego – Crunchy Frogs
Rest Stop – Big Boy Situps
Babyface – American Hammers

And time!!!

CIRCLE OF TRUST:

Name-o-rama, prayers, and announcements. Today’s hits included: 

Drowning Pool – Let the Bodies Hit the Floor
Evanescence – Bring Me to Life
Fuel – Hemorrhage
Godsmack – I Stand Alone
Three Days Grace – I Hate Everything About You
Incubus – Pardon Me
Linkin Park – Numb
System of a Down – Chop Suey!
Yellowcard – Ocean Avenue
Flyleaf – I’m So Sick

Naked-Man Moleskin:
We hit the arms and shoulders hard men! Hope you feel it later. Thank you all for making me feel welcomed on this travel Q and putting up with the music. It was truly special! SYITG