Humidity?  Check.

Pax?  Check

Time for this week’s edition of the best AO in the region with “ocean” views.

 

Mission Statement

5 Core Principles

 

Warm o Rama

SSH, IST, Arm Circles, Squats, Strawberry Pickers, Merkins  – all x 13, all IC

 

Short, slow mosey to far end of parking lot….that was too far.  Return to launch point.

Short, slow mosey to other end of parking lot…much better (shorter distance).

 

Time for sprints, EMOM

Set timer for 10 minutes.  Every minute, perform SSH, then run to end of parking lot and back.  Any time leftover is recovery.

Start with 5 SSH.  Each minute, add another SSH.

and Go!

 

Heart rate sufficiently elevated!

 

Human Tabata

YHC brought several toys to play with:  15# dumbbells, 20# dumbbells, #30 KB, #15 slam ball and jump rope.

Pax were free to use the toys in any manner they deemed fit.  While they were exercising, one pax would ruck as follows.

One pax (beginning with YHC) put on ruck (with 50# of weight) and walked the perimeter of half of the parking lot.  Upon returning to the group, the ruck was handed off the the next pax.  The remaining pax would then pick a new toy to play with.

 

All pax made it through 3 ruck cycles, thus….15 sets of exercises?!

 

With 5 minutes to go, time for Mary!

Usual fare, consisting of LBCs, Penguin Crunches, low flutters, low dollys and a 30 second plank.

 

TIME!

NMM

War Baby:  Curds

War Daddy:  YHC

Not a lot of MC, as everyone was getting after it.

Needless to say my ruck is a bit….gross.  Letting bake in the sun at the moment.

 

Announcements/Prayer Requests

Again, pretty quiet.  Because everyone was wiped out??

TClaps to Blade Runner – finished first in his age group during Triathlon!

YHCs 2.1 is doing well at college, and I could not be more proud of him.

Mugsy’s work has a new product launching soon.

 

YHC took us out, giving thanks for the day and the gift of life.

 

Then Sir Wallace, Curds, and YHC enjoyed coffee!

 

Thanks for coming out and for the opportunity to lead!

Have a great day – Spamalot

 

Playlist

Heatseeker – AC/DC

The Trooper – Iron Maiden

Since You Been Gone – Rainbow

Heading Out to the Highway – Judas Priest

Cum on Feel the Noise – Slade

Hair of the Dog – Nazareth

Slow Ride – Foghat

I Wanna Rock – Twisted Sister

Mississippi Queen – Mountain

Can’t Get Enough – Bad Company

Big Balls – AC/DC

The Last in Line – Dio