9/12 – Cameron Brown BLOPS

THE SCENE: I did not check the temp when I arrived, but it felt better today, than yesterday, doing the IPC.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:
25x SSH IC, 10x Imperial Walker IC, 10x Daisy Pickers IC, 10x Merkins IC

Moseyed around nearby pond, stopping 4 times: 20 BBSU, 20 squats, 20 BBSU, 20 squats, and moseyed back to startex
THA-THANG:

There were 3 stations: arms, legs, and abs. We did each station twice, short mosey to rest, then did a 3rd set.

Arms (with dumbells): Shoulder fly, upright row, overhead shoulder press, curl = 1 rep / We did 10 reps the first 2 rounds, and 15 reps in the last round

Legs (with 60lb sandbag): Lt Dans (squat + lunge w/ each leg = 1 rep) / We did 10 reps the first 2 rounds, and 15 reps in the last round

Abs: American Thor (1 BBSU/4 Am. Hammers, 2 BBSU/8 AH, etc.) / We went up to 5/20 the first 2 rounds, and 7/28 in the last round.

MARY:
Two 40 yard sprints
COUNT-OFF & NAME-O-RAMA
Lochte (QIC), Nature Boy, Steinbrenner, Snowman, Rabbit, Homie, Pops
CIRCLE OF TRUST/BOM:
Every time 9/11 comes and goes, I am reminded of just how grateful I am for our first responders, AND I am also reminded of how it is not enough to acknowledge their sacrifice one day out of the year. Their job is literally centered around going against everyone common sense self preservation technique we have ingrained in us since birth. (When you hear gunshots, run the other way. When you see a fire, move away from it.)
MOLESKIN:
This is an awesome (hopefully soon-to-be) AO. It’s a nice change of pace to get to throw some weight around, and T-Claps to the other PAX for bringing sandbags, CMUs, and dumbbells, to make sure we had enough for everyone.

I stole that arm workout straight from P90x, and it is a burner! Hits everything in your upper body. Don’t need very heavy weights, for it to be extremely effective.
ANNOUNCEMENTS:
There was discussion about whether this workout would be better off in the long run as  Thursday or Friday morning workout. If you have any thoughts, one way or the other, Let Nature Boy know.