7 Pax met up on a beautiful morning at the Rubicon ready for a beatdown.
Def Con II starts us off with a Mosey:
Warmup
20 ssh
20 cp
20 iw
20 merkins
Indian run down old mlton and back to diamond hill
10 sets:
Sprint up hill
5 merkins
Run down hill
Plank until last man in position and then repeat
Pass off to No-See-Um……
A little Sally action with Merkins!
-Recover with 10 count
More “Sally” action with Squats this time!
-Lots of burn and moaning from the Pax but a good burn!
Stations set up with some concrete bricks and sand bags (thanks to Wingman) with two per station except for the YHC who didn’t think his workout through very well……
– Station 1 – 20 bent over rows with concrete brick & then walking lunges for 30 yards
– Station 2 – Flutter Kicks until relieved and then Imperial Walkers to Station 3
– Station 3 – With Sand Bag over shoulder jogging approx. 50 yards to curb and back as many times as possible
Two times through this is enough so mosey to concession stand area
-20 total Step Ups (10 per leg) OYO
-10 Merkins in cadence
-20 total Step Ups OYO
-10 Dips in cadence
Wall Squats with some concrete brick passing/holding
Mosey back to Flag for 5 MOM
-LBC
-Dying Cockroaches
-Freddie Mercurys
-Flutter Kicks
COT:
-Prayers for Foghorn and possible new addition here??
-Thinking of all the men not with us this morning.
-Praying for great Thanksgiving week and remember to be thankful to our creator for all of his blessings!