PAX: TI, Cub, Moon Dolphin, Capsize, Chaps
Line up at parking lot for
Advanced linear warmup (Shout out to Coach Dan John):
-knee squeeze to chest
-heel to butt bird dog
-hacky sack squeeze
-inch worm merkin
Inch worm lunge and twist
Slow mo bear crawl
High ho skip
High knee run
But kick run
Finkle toe touch
Today we followed some of Coach Dan John’s methodologies.
The 5 things we tried to hit:
Push, pull, hinge, squat, loaded carry.
Bear crawl to bollards
Run until Q says a number then bang out that many military merkin
20 Military merkins, 15, 10, 5.
Pick up block at pile.
OH Press walk (every other right step do an OHP)
All the way to the play ground.
Hang for 1 minute from the swing frame.
10 goblet squats IC
Do 5 pull-ups.
10 over head press squats, ic
Hang for 1 min
10 goblet squats ic
5 core principles, mission, credo
Figure 8 workout.
One PAX does 105 lb loaded carry around figure 8 while rest of pax do these -and plank to the six each exercise.
10 man makers
20 KB swings
10 around the head (5 each way)
10 BBSU with coupon
Moon D gives us encouragement to live by the Spirit
Curl walk (every other right step do a curl). To block pile.
Mosey to steps
LBCs, BBS, COP doing 3 burpee with 360 twist while others held monkey
WW2 sit-ups, Freddie Mercury, crunchy frog.
Announcements – Upcoming IPC
Capsize- Joshua, Gage – spirit working
Moon D- Crisp county student car accident, house situation, Firefly fell
Chaps -M surgery