An Early Morning Keel Hauling

QIC: Capt. Ron

PAX: Wolverine, Ripken, Goob, Hang-10, Stagecoach, Snap Shot, Posh, Jimmy Dean, Clutch, Big Mac, Sniper, Trane, Trump, Bing, Lancelot, Sir Wallace, BP 20, Red Card, Chum, Sauerkraut, Steel, Brutus.

 

23 HIM arrived early this morning for a delightful beatdown by the Captain. Not quite to the level of walking the plank however, one certainly for the books. A follow-on introduction to some new moves served up with coupons and most importantly; IN CADENCE!

Intro followed by disclaimer, and the 5 core principles.

Warmup:

  • SSH 25 IC
  • Strawberry Pickers 10 IC
  • Imperial Walkers 10 IC
  • Toy Soldiers 10 IC
  • Short Loop Mosey

The Thang:

  • Flutter Kicks 25 IC
  • HBC Abs (named after Head Ball Coach)
  • Box Cutter Break Downs, all IC
    • 10 Hello Dolly’s
    • 6”
    • 10 Rosalita’s
    • 6”
    • 10 Flutter Kicks
    • 6”
    • 10 Leg Lifts
    • 6”
  • SSH 25 IC
  • Capt Ron Squats 25
  • Sumo Squats 25
  • Hot Chick Squats 25
  • Plank Jacks 25 IC
  • Over Head Clap Merkins 20 IC
  • LT Merkins 15 IC

Sensing the desire for a 10 count, and knowing the next exercise would be brutal, we did a JAILBREAK to the top for a 10 count.

  • Worlds worst Merkin:
    • 10 Wide, 9 Regular, 8 Diamonds, 7 Wide etc. etc.
  • SSH 20 IC
  • Air Traffic Controllers 25 IC
  • Curl n Press 20 IC
  • 1 Arm Plank Jacks 15 IC
  • 100’s 25 IC
  • Nolan Ryan’s 15 each side.
  • J-LO’s 20 IC

**JAILBREAK for the COT**

Count off for 23 HIM followed by Name O’Rama

Happy Birthday Big Mac

Prayers for our country, all cancer survivors and fighters.

Praises for Defib’s safe return.

-PLEDGE OF ALLEGIENCE-

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