The weather was delicious in The Gloom today. A cool temp with <50% humidity is hard to come by in September… so YHC was more than blessed to be leading a group of men this morning.
0515. Let’s get to work.
COP
22 SSH’s IC
11 Merkins IC
Yoga Flow to get loose.
11 Squats IC
Now that we were all breathing a little bit, YHC led the group to the concrete walls in front of the church.
I asked if anybody knew the significance of the number 22. Divac was dead on – 22 US Veterans commit suicide every day. Twenty-two. That’s a staggeringly large number. Today we spent some time remembering those who have taken their own lives – with a specific focus on the below Navy Seal.
Have you heard of the #Chad1000x challenge? F3, along w/ many other organizations, are partnering up to bring awareness to the epidemic of suicide, particularly among vets, and to support to the Navy SEAL Foundation and other veteran health initiatives.https://t.co/4rZqfu1LqK
— F3 (@F3Nation) September 24, 2021
WEINKE
22 Step Ups w/bell
Upper
Halos (5 each way)
Negative bicep curls (20)
Bottoms Up Press (5 each side)
Tricep Extensions (20)
22 Step Ups w/bell
Lower
Overhead Squat (one arm – 5 each side)
Lunge Twists (KB Racked Position – 10 total)
Slick Box Jumps (10)
KB Swings (20)
22 Step Ups w/bell
Core
Z Press / Gas Pumpers (10 – 4 Count)
American Hammer (10 – 4 Count)
Flutter w/Press (10 – 4 Count)
Dollys w/45° Hold (10 – 4 Count)
22 Step Ups w/bell
Short Lap around parking lot, repeat entire circuit.
Rinse and Repeat as Time Permits
In total, two rounds. 176 Step Ups plus 2x all of the above reps. Fun times.
We headed back to COT to knock out 5 Big Boy Sit-Ups as the clock struck 0600. Another morning, another DRP.
NMM
Let us not forget those who pay the ultimate sacrifice – either while serving or long after service. We can’t let those who sacrifice so much go isolated. Nor can we let our brothers to our left and our right go it alone. We are not made to do so. We need one another.
Announcements
Sweati
Nessy
The CHAD WOD is coming. Keep an eye on Slack for our region’s date/time. In the meantime register.
Prayers/Praises
Marine had a heart attack last week, single dad with 8 year old – Paul Rabb
COVID – Divac Brother in law and his family
Praise for sickness passing through YHC’s house
Prayers for kids on quarantine
Thanks, Shatner, for inviting this wandering GRT to a KB workout.
Punch List out.