DATE: 10/11/2018

WHERE: Stoneclad

THE PAX: Ma Bell, Graffiti, Chitwood, Cousteau, Harp

Total # of PAX: 5

Number of FNGs: 0

QIC: Harp

INTRO:

With the remnants of Hurricane Michael spitting rain, 5 PAX beat the fartsack  for a Stoneclad beat down his morning.  YHC brought some bricks to use as coupons and piggy backed some ideas from a Banjo Kodiak beat down earlier this summer.  Said bricks may be small, but they pack a punch with high reps.  We did include some minimal running today as one cannot get better at running without doing it.  Here’s what went down:

WARM-O-RAMA:

Mosey around parking lot to back of truck, pick up coupons, and circle up next to flag:

Hillbilly’s x 12

Weed Pickers x 10

Windmills x 10

Copper Head Squats x 10

Sun Gods x OYO

Michael Phelps x OYO

THE THANG:

We found some benches next to concession stand and performed:

20 Incline Mercans

30 Dips

40 Should Press with bricks

50 Bench Step-Ups

Next Round:

10 Incline Mercans

20 Dips

30 Shoulder Presses with bricks

40 Bench Step-Ups

Now that we had the blood flowing we circled up for some Colt 45’s using coupons and each PAX counted in cadence for total of 5 rounds:

15 curls bottom to half way up

15 curls half way to top

15 full motion curls

With the biceps burning we turned to a modified DORA with each PAX completing the following OYO:

100 x front raises with bricks

200 x side raises with bricks

300 x Swimmers (freestyle swimming motion with bricks)

After every 50 reps we ran to the end of parking lot and back.

Lastly, we circled up for a modified Jack Webb:

1 Mercan on bricks  x 4 punches with bricks

2 Mercans x 8 punches

and so on until…

10 Mercans x 40 punches

We finished exactly at 6:15 am with no time for Mary

CIRCLE OF TRUST:

We prayed for Cricket and his mother, Banana Boat & Cuban on mission trips, and Cousteau’s son undergoing knee surgery from football injury.

Naked-Man Moleskin:

Good job Graffiti for posting second day in a row and crushing it after being an FNG yesterday.  T-Claps to Cousteau who is consistently getting better every time I see him.  Ma Bell established the pace today and is inching closer and closer to his VQ.  Chitwood did ok…his gloves stink and his fighting stance was weak.  Good work today men…F3 works!!!