Back To School Beatdown

Preamble:

Everyone was requested to bring a half-cinder (“Sally”).  Of course, I meant to get there early, but still, somehow, found a way to pull in at 5:29am…

Warm-O-Rama:

Windmill x 10

Mountain Climber x 10

Toy Soldier x 10

Hillbilly x 10

The Thang:

We will be walking w/the half-cinder.  More specifically, “Cusacking” whenever we’re walking.  When I say “Let’s do a set”, that will include a cinder swing, into an overhead press.  We stopped 3 times and did 3 sets on the way to the gazebo across the street.

At the gazebo, we’ll do 10 reps of the following w/the half-cinder; 3 rounds; one after the other, no break.

• V-ups
• American Hammers (double count)
• Box Cutters

Next, partner-up.  Each partner runs in a different direction to meet in the middle.  When they meet, do 20 merkins together.  Do 3 sets.

Back at the gazebo, 2 more rounds of the following (10 reps for each):

• V-ups
• American Hammers (double count)
• Box Cutters

Next, we’ll cusack again w/the half-cinder.  When I say “Let’s do a set”, we do the following (10 reps each exercise):

• Merkins w/left hand on the half-cinder
• Overhead press + slow front raise down
• Merkins w/right hand on the half-cinder

We stopped 3 times on the way back to do 3 rounds.  Back at the flag.  2 rounds of the following:

• 10 diamond merkins
• 10 V-chops (double-count)

Do a lap around the parking lot after each round.

Finish with 2 rounds of the following:

• 5 right-leg forward lunges
• 5 right-handed rows
• 5 right-leg side lunges
• 5 left-leg forward lunges
• 5 left-handed rows
• 5 left-leg side lunges

And time!

COT:

Prayers for Dr. Jernigan, who passed over the weekend.  He was an exemplary citizen and an overall good person.  He will be missed.

Naked-Man Moleskin:

Grateful for this group coming out this morning.