20 HIM joined YHC for an all body weight workout but with a little extra for the legs. No FNG’s were present and YHC gave the Disclaimer and off we were with a quick lap around the campus.
Warmup:
20SHH IC
20 IW IC
The Thang:
Mosey the Lunge Zone and count off in by 2. The 1 and 2 would face each other about 25 yards apart.
Cycle 1 at Weighted Lunge Zone
10 curls OYO, round trip (to where the opposite number pax were and back) weights alternating between the legs lunge walks; then 20 Curls weights lunge walk, then 30 weighted lunge walk.
Same pattern for Squat Shoulder Presses 10/20/30 and Overhead Tricep Extension 10/20/30 with variation of weighted lunge walks to the opposite side.
Recover with a run around the campus.
HARRY MORGAN
Now time for the #HARRYMORGAN. Most people know Harry Morgan as Colonial Potter on M*A*S*H. But before that he was Sergeant Joe Friday’s (Jack Webb) partner of Dragnet.
The Harry Morgan is done in a 1:4 ratio. 1 skull crusher on your SIX to 4 bench press up to 10:40. They said that a complete Harry Morgan could never be done but we did it!
Next, 20 MC IC
Cycle 2 Weighted Lunge Zone
10/20/30 Halo’s with Lunges in between sets
10/20/30 Around the Worlds with Lunges in between Sets
I have always admired Geronimo’s form on long slow squats and since he had done so many lunges I requested that he lead us in 30 IC and he did not disappoint.
Small Dealer’s Choice for 4 minutes of Mary and we were done!
Announcements:
Normal AO next Monday to be followed by The Murph at NAFO.
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Prayers and Praises:
Students and Teaches as school ends.
Prayers to Assassin’s friend who’s wife has left him.
Always an honor to lead HIM and thank you Assassin for the opportunity.
Nut Cracked