DATE: 09/15/2018

WHERE: The Hurt Locker

THE PAX: Cheat Sheet, Bloodhound, Legionnaire, Yogi, Voodoo

Total # of PAX: 5

QIC: Voodoo

INTRO:

Nice September morning calls for a solid workout with a smaller number of PAX that increases the brotherhood for an hour.

WARM-O-RAMA:

Mosey through the parking lot meandering up and down by the large grass field with a combination of cariocas (left and right), high knees, and butt kicks.

Circle up.  20 Side Straddle Hops. 15 Weedpickers, 12 Windmills, OYO Leg swings to loosen up the hip flexers.    Mosey to Turf field.

THE THANG:

4 x 4s with Suicide Runs

Line up on goal line.  Burpee to plank, 4 diamond merkins, 4 Mountain climbers (Kodiak count), Jump up to finish burpee.  Run to 10 yard line.  Run back to goal line.  Burpee to plank, 8 merkins, 8 Mtn climbers, jump up and run to 20 yd line.  Run back to goal line.   Burpee to plank, 12 merkins, 12 mtn climbers, jump up and run to the 30 yd line.  Add an extra 4 to the burpee/merkin/mtn climbers on every run in increments of 10 yds.  At the 50 yd run, switch diamond merkin to regular merkin.  At the 90 yd run, change regular merkin to wide merkin.  Finish with Burpee to plank, 40 merkins, 40 mtn climbers, and sprint 100 yds.   Total number of reps:  10 Burpee to plank;  220 merkins;  220 Mtn climbers (Kodiak count).

Wait for the six.   40 American Hammers, 40 Flutter kicks, 20 J-Lo’s, 20 Freddie Mercury’s.

Mosey to the bleachers.  OYO:  20 squats; 20 step ups on bleacher alternating legs(Kodiak count); 20 split jacks.  Wait for six and pick up trash.  Rinse and repeat.   Pick up trash.

Indian Run through parking lot alternating sprints, running backwards, cariocas, high knees.  Meandering through parking lot with long run around the road past the skate park and playground to the entrance. Finish to the flags.

CIRCLE OF TRUST:

Pray for all folks traveling during Fall Break; recovering from injuries; job searching; illnesses.  Thank God for the gifts in our lives and the strength to shine the light of Christ to all those we interact with throughout the week.  Make us better men in the community with our families and leaders in Jesus name.

Naked-Man Moleskin:

All guys stepped up and helped each other finish strong.   Although he has the name, Cheat Sheet did not cheat on a single exercise and completed all we threw at him.  Keep up the effort.  Great job!