Bogey was down range so YHC had his first first substitute Q.
Disclaimer
Warm Up COP – around the shovel flag
Arm Circles x 20
Imperial Walkers x 21
Low Slow Squats x 20
Calf Raises x 20
Side Straddle Hop x 20 – kudos to Maverick who stayed pure with my count – Dredd will be proud
Inspired by OBT 10 burpees then 9 burpees, then . . . we moseyed, much to the delight of the PAX so 8, 7, 6, 5, 4, 3, 2, 1, will have to wait for another day.
COP – Rock Hill – encouraged to go big, we stayed close for three rounds of rock play.
Rnd 1
Rock Press x 15
Curls x 15
Rows x 15
Chest Press x 20
Rnd 2
Rock Press x 10
Curls x 10
Rows x 10
Chest Press x 15
Rnd 3
Rock Press x 5
Curls x 6
Rows x 10
Chest Press x15
Returned our rocks and happy to say no skulls were crushed in the gloom.
After a brief hallelujah run we moseyed to a field for some 11’s
11’s w/ Merks and Lunges -Shorty set the pace and YHC brought in the six.
We then split into three groups using 7 burpees to keep count. We were able to get in three glorious rounds. Burpees, Pull ups, LBC’s
Mosey for some Mary
LBC x 20
Pretzel Crunch x 15 each side
Hello Dolly x 20
Flutter Kicks x 20
Putins x 20
Mosey back for name o rama and announcements. FNG- Radar, who was a professional trainer, gave us some good tips on proper form for rows – thanks brother. We tightened up for a ball of man with several prayer requests for those who are suffering and my personal request for several more months of cool, low humidity mornings. Thanks for the opportunity to lead.
