YHC had been on spring break with the fam, and saw that the Flight Deck had an open Q spot the day after our return. Dates aligned and the spot was filled. Needed to shake the dust off and get after it following my time in Gatlinburg.
Mosey to the corner and back to the flag. Warm o Rama with the usual SSH, Imperial Walkers, Weed Pickers, Michael Phelps and Sun Gods.
Theme of the BD was to use YHC’s sandbag the whole time.
Started with plank sandbag pull through. All PAX plank and sandbag pulled under each in line, once you’ve completed your pull through, up and to the front of the line. Repeat until we hit the fence and then come back.
Run a lap
A PAX takes sandbag and rifle carries to gazebo. When there, three thrusters with sand bag, then rifle carry back to group. Pass bag to next PAX until all complete. All other pax do the following in sets of 25, repeat
- big boys
- monkey humpers
- flutter kicks
Run a lap
Finally sprint work in the parking lot: Bernie sanders to end of lot, side shuffle across, sprint back. While PAX are sprinting, the PAX with the sandbag does AMRAP of one arm exercise, which is nominated by the previous pax. Repeat until everyone had 1 set on the bag.
Ended with a couple minutes of Mary.
Always great to be with the flight deck crew, it’s a great AO. YHC doesn’t make it as often as he used to, with the Rock being open and Q source rucks on Fridays at the Colosseum. It’s always worth making time to get over here every month or two.