AO: Indigo Rebellion
QIC: @WCBDFY
PAX: @Toxic @Pile Driver
3 got better on a wonderfully cool morning with a modified 4 corners beat down.
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Warm-up:
SSH 25 IC
5 Burpees OYO
Imperial Walkers 20 IC
4 Burpees OYO
Toy Soldiers 15 IC
3 Burpees OYO
Windmills 10 IC
2 Burpees OYO
Grass Getters 15 IC
1 burpees OYO
Mosey around field to the block pile.
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The Thang:
Made it through all 4 stations twice and station 1 3 times. Mosey 100 yards with the block in between stations. Total reps for the whole workout below.
Station 1:
Merkins 85 SC
Curls 70 SC
Triceps extension 70 SC
Station 2:
Flutter kicks 50 IC
Low country crab 50 IC
Freddie Mercuries 50 IC
Station 3:
Squats 45 SC
Bonnie Blair’s 25 SC OYO
Calf Raises 3 positions 50 IC each posistion
Station 4:
Freedom twists 45 IC
Rosalitas 45 IC
Starfish crunch 45 IC
800 yds of mosey with a block
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COT:
Commitment is made up of 2 components. An unwavering loyalty to the group and an unflinching determination for the accomplishment of the mission.
This is the 2nd of 5 keys to be a virtuous leader.
A loyal leader puts himself second to the group.
Announcements:
@Pile Driver has his VQ next Saturday. Let’s show up to give him some support. He’s got a good beat down already planned.
Prayers:
Prayed for Pile Driver
Prayed for Radio
Prayed for the Cathcart Family
Prayed for Michael Bolton
Prayed for all the unspoken.
SYITG:
Whatcanbrowndoforyou