DATE: 08/30/2018

WHERE: Stoneclad

THE PAX: Cousteau, Chitwood, Good Hands, Ma Bell, Harp

Total # of PAX: 5

QIC: Harp

INTRO:

It was another sticky morning in the gloom at Stoneclad and a great opportunity for YHC to work off some birthday bliss from the night before.  YHC used some birthday money to buy some five foot sections of rope and some jump ropes.  We got in some cardio with minimal running and strength training which allowed the PAX to work together with no man left behind.  Here’s what went down:

WARM-O-RAMA:

Short mosey towards playground and circle up for:

Hillbillies x 10

Weed Pickers x 10

Copperhead Squats x 10

SSH x 10

THE THANG:

Starting a playground we did a 10 min AMRAP of:

20 Rope-a-Dopes – wrap rope section around pole and pull self towards pole for some lat burning fun

20 Dips

20 Reverse Mercans – lie on back and drive elbows into ground to lift upper body for some more back burning

20 Flutter Kicks – Kodiak Count

We then slow moseyed to the hill and partnered up for another 10 min AMRAP:

Partner A shuffles sideways halfway up hill and then switches to shuffle other direction until they reach the top and then walk back down

Parnter B jumps rope at bottom of hill waiting for partner A to return and switch

Lastly, we slow moseyed to the flag and picked up a coupon for a finisher 15 min AMRAP of Ring of Fire:

One PAX was in the middle of ring doing 10 Kettle Bell swings calling out cadence in Kodiak count.  The PAX making circle completed exercises to said cadence and then would lift legs for middle PAX to throw legs to ground.  Then switch so all got a few times to call cadence (Good VQ practice).  The PAX exercises were:

Reverse LBCs holding coupon over chest

Flutter Kicks holding coupon over chest

Box Cutters holding coupon over chest

BBSU with coupon

Curls, Chest Press, Narrow Grip Chest Press, Over Head Presses, Goblet Squats

 

CIRCLE OF TRUST:

We prayed for Kiffin’s family and the loss of his mother.

Annora, the little girl Homeboy’s family served this summer at the beach who is having complications.

Those in F3 Cherokee who are nursing injuries…Hasbro…The Mole…Hooch…and others.

 

 

Naked-Man Moleskin:

9/11 Convergence

12 Labors on 9/1…if you can’t make it donate to Falyn and her family