February 15, 2018

Military Grade Beatdown with a Ranger on his VQ #HOOAH

Lair, Uncategorized, Weekday

THE SCENE:
Beautifully wet and warm! 60 something degrees

F3 WELCOME & DISCLAIMER:
I’m not a professional, nor am I getting paid.
Exercises are suggestions, know your limits, push yourself, modify as needed.
You are here on your own accord and accept the risks

WARM-O-RAMA:
Run in place x 2min
Rotations, Neck, shoulder, knee and ankle
Mosey up hill into Bernie Sanders.
Decline Merkins x 20 IC
Short Mosey to the turf

THA-THANG:
*Shovel planted

Apollo Creed‘s x 20 OYO
Over head arm claps x 31 IC
Cherry Pickers x 31 IC
Walls of Jerrico x 7 as a PAX
MTN Climbers x 31 IC
Hold front lean and rest, shift left, shift right IC

 

MARY:

BBSU x 20 IC
Flutter kicks x 31 IC
Swimmers x 31 IC
Ski divers- Airplane- Altitude check IC
Box cutters x 20 IC

 

COUNT-OFF & NAME-O-RAMA:
9; Gus, C-Lo, Captain Obvious, O Positive, Backseat, Slots, Bombay, Backdraft and Brady (Q)

CIRCLE OF TRUST/BOM:
He is my light and Salvation, who should be afraid?  As men we need to trust in him and not give into worries.

Men should continually analyze themselves and stride to stay in alignment with him!
PAX prayer requests were lifted up.

 

MOLESKIN:
Cerveza Salute  is a delicious way to replenish energy reserves after your VQ!

ANNOUNCEMENTS:
Getting warmer by the day…keep the EH’ing strong!

Hooah!!!

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