Weather was hot and wet and sticky and humid and just nasty.
Good to see 8-ball and Recall back out in the gloom. Also had Roddick in from The Capital.
YHC channeled Sgt. Buck again for today’s beatdown and even brought a whistle to add to the fun (it strangely went missing after….)
Formed up 2 rows in the parking lot, reviewed the core principles and provided basic instruction on today’s beatdown. We started off with a short run in formation down to the dog park parking area with some 2.0 friendly running cadence. Once there, exercise consisted of 20 each – side straddle hop, merkins, flutter kicks, and jump squats all in cadence. Group run across the bridge into the heron preserve where the exercises were repeated. Running cadence and exercise form/count were much improved on this leg. Back to the parking area and repeat of the exercises again. Double Indian run back to the pavilion for a quick drink and over to the area behind the echo chamber for the second half.
10 stations were set up to be worked with a partner for 3-minute each. The pax was encouraged to exercise to muscle failure, recover, and repeat during the 3-minute period (punctuated by a whistle) and then move to the next station with no rest. Partners both encouraged and drew strength from each other. The stations were as follows: supine rows, pull ups, elevated merkins, elevated big boys, tire flips, fence and back run, jump ups, calf raises, step ups, and dips.
Timing worked out right at 07:00 for the COT. Short discussion on the importance of balance for a healthy relationship with the M, and requests/praises offered in prayer.
Great workout and great effort by the PAX. I continue to be thankful for this group.