A great morning to Q at the Fort, great temperature to start the weekend right, rain held up but ground was soggy so I decided to stay on the path after the warm up. After a quick disclaimer, we moseyed for about 1/4 of a mile for a quick warm up:
Windmill
Moroccan night clubs
Low Slow Squats
Mountain Climbers
Low Slow Merkin
Arm circles
After the warm up we run the path up hill to the first tree and on the way back down we combined toy soldiers, butt kickers and high knees. Rinse and repeat. By the time we were coming up the hill the second time Bonsai glanced to the parking lot behind the top of the hill by the gazebo and saw the props so he knew what was coming.
The thang:
I had setup 4 stations with different props and exercises on each, the plan was to finish a full 4 station circuit within 22 minutes and we did, after completion of a station you had to run around the parking lot and continue to the next one. stations were setup as follow:
STATION 1
30 LBC’s
30 Rosalitas
30 Sledgehammer swings (15 each side)
40 Heel Touches SC
40 Dying Roach SC
20 slam ball to ground with 20# ball
STATION 2
10 burpees
10 Tire flips
20 Monkey Humpers
20 lunges SC
30 low squat (touch the ground with hand)
50 calf raises
STATION 3
10 diamond merkins
15 wide arm merkins
20 regular merkins
30 battle rope wave SC
40 Shoulder taps
40 plank jack
STATION 4
USE WEIGHTS OR CINDY FOR ALL EXERCISES
10 man makers
15 biceps curls
20 bent over row
25 overhead press
30 triceps extension
40 shoulder shrug
A full circuit was completed in 21:45, everyone pushed hard so we were able to stay in track.
Next we collected all cindys and went to the bottom of the parking lot, exercise consisted on pushing cindy bear crawl style to the middle of the parking lot, we did this last year at one of Maximus’ BC and there was a lot of mumble chatter about it so I thought it was a great idea to include it, rinse and repeat now going back to the start line. we went back up the parking lot but this time pushing cindy hair burner style.
It was time for some mary so we invited Captain Thor and Superman again, superman was the resting exercise after the 5th captain Thor exercise (5 BBSU 20 AH) then we completed the full CT circuit to 10 BBSU and 40 AH, lots of mumble chatter again here.
with 8 minutes to spare we moseyed to the playground for some pullups and toes to bar, 2 rounds of 6 each.
With only a couple of minutes to spare we moseyed back to COT.
We finished up with announcements, prayers and praises; all injured PAX were included in our prayers.
Thank you Bonsai for the opportunity to lead and help some HIM get better.
Tinsel out..