Category: The Snake Pit

Indian Land Retains The Title

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  • QIC: Bounty Hunter
  • When: 11/18/14
  • Pax: Anchorman, First Pump, Deacon, Bolt, Old Bay, Twister, Chicken Wing, Red Banjo, Crabcakes, Stang, Opie, Sharknado, CSPAN, Bay Hyme??, Macgyver
  • Posted In: The Fort, The Reservation, The Snake Pit

Sixteen PAX braved the brisk morning for a little downPAINMENT at WEP. Some chatter how some PAX were impressed of those still wearing shorts (all two of us – myself and chicken wing). That decision to wear shorts on this fine 30 degree morning was contributed to one of two things; we’re that hard core or that stupid. You decide!

Warm up:
Mosey to the parking Lot on Massey St.
High Knees: 15 yds (down & back)
Butt Kicks: 15 yds (down & back)
Forward Lunge: 15 yds (down)
Backward Lunge: 15 yds (back)
Shuffle: 15 yds (down & back)
karaoke: 15 yds (down & back)
Shuffle 15 yds, turn and sprint 15 yds (down & back)
Back Peddle 15 yds, turn and sprint 15 yds (down & back)
Jog/Sprint/Job: 15/15/15yds (down & back)
SSH: 30
Mountain climbers: 20
SSH: 20

The Thang
PAX divided into 4 groups. Each group had a station with an exercise, once reps were completed for one station, plank until all 4 groups were done. Completed 2 cycles with following exercises:
Cycle 1:

  • Squats: 50
  • Tuck Jumps: 50
  • Jump Lunges: 25 each leg
  • LBC’s

Cycle 2:

  • Merkins: 50
  • Freddy Mercury
  • Carolina Dry Docks: 50
  • Moroccan Nightclub

Oh, did I forget to mention SUDDEN CHANGE? Every time I felt like it, sudden change was called… All PAX stopped what where they were and ran to the middle of the parking lot and had to do burpees on my count every time I said “down”. There was a total of 7 “Sudden Changes” called with a total of 75 burpees completed. (kudos to Twister for best form)

Mosey back to WEP with a small detour of bear crawls.

THE N-DRILL: Simple football drill where 4 cones are setup in the shape of an “N”. We had 2 “N-Drills” setup for a little fun and friendly competition. Teams 1&3 vs Teams 2&4. Each PAX went head to head with another from the opposite team. Finding the winner was simple, “who can complete the N-Drill the fastest”. After several rounds and each PAX getting use to the drill, we did “Winner stay on” and “loser plank up or do an exercise” until we had one champion!

To everyone’s surprise CSPAN showed his “Old Man Speed & Tenacity” to make it in the final round with, well myself. In the end, old man speed wasn’t enough to take home the gold, but was respected!

Mosey to COT

Moleskin
As it stands, Indian Land still prevails as most athletic, hardcore, handsome, awesome group in the Fort Region… pulling yet another winner from our friendly competitions (Even though, some might call a little home field advantage with the drill selected coming from a tribesman in Indian Land). All joking aside, it’s always an honor to come back to WEP and lead a bunch of great men. As we go through our week remember this, “God’s Grace Defies Reason and Logic” and no matter what we do, He’s already paid the price for us!

Bounty Hunter over and out!

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Grace Defies Reason And Logic

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  • QIC: Bounty Hunter
  • When: 11/10/2014
  • Pax: Opie, Sharknado, Pebbles, Beast, Ringer, Iron Pony
  • Posted In: The Fort, The Snake Pit

Seven tribesmen made their presence known on this moderately cold morning at the Tomahawk. High 30’s, no wind, good company… what more could you ask for!

Warm Up:
SSH: 30
Mountain Climbers: 15
SSH: 20
Squats: 15
SSH: 10
Merkins: 10

Mosey to the street.
Bear-crawl
Forward Lunge
Backward Lunge

Mosey around the school.
Bear-Crawl
Forward Lunge
Backward Lunge

Mosey around parking loop COP stations at every light.
Tuck Jumps: 12
Jump Lunges: 10
Curb-Side River Dance: 25 each leg (50 total)
Duck Walk: 20 yards
Partner Lateral Jumps: 2 sets X 15
Calf Jumps: 20

Mosey to the trail that leads to nowhere.

The Thang:
Each member of the PAX choose an exercise (before they know what they are going to do). Exercises were as followed:
Moroccan Night Club
Grave Diggers
Merkins
Mountain Climbers
Turkish Getup
LBC/Russian Twist

Split into 2 teams. Team 1 would run to the bottom of the train and back while Team 2 would perform the exercises above. Finish when each team rotates through all exercises.

Two minutes left after all said in done so finished with a little abs.
Freddy Mercuries: 10
Hello Dolley: 10
Rosalita: 10
6 inches hold for 30 seconds.

Mosey to COT.

Moleskin:
Couple announcements: Convergence Thanksgiving at the Ranch, Black Diamond 0455 @ WEP on Wednesday, Joe Davis Run 1/15/15, Pebbles buddy (certified trainer) will have a kettle bell session date will soon be announced, lastly bring your shoes!

Food for thought: As men, what do we do to improve in life? Whether that improvement is physically, to excel in our careers, being a better father or husband, spiritually etc… In my reflection, it all led down a path that “you put in what you get out”. For example, if you want to increase your strength, you must put forth effort to get stronger or if you want to pursue in your career, maybe that’s putting in more hours at the office or taking a certification class, getting your MBA. For many of us (including me), we take this same approach when it comes to our relationship with God, maybe if I pray more, give more, volunteer more I will be “good enough” for God. We tend to forget that we’ll NEVER be “good enough” for God, but by His Grace we are! Grace defies reason and logic!

Call it coincidence or God knowing I needed to hear this message, we spoke about that very thing in Church Sunday morning. Our Pastor read an interview by Bono that depicts what I was searching for perfectly.

Interview: (Bono Speaking)
“It’s a mind-blowing concept that the God who created the Universe might be looking for company, a real relationship with people, but the thing that keeps me on my knees is the difference between Grace and Karma…

You see, at the centre of all religions is the idea of Karma. You know, what you put out comes back to you; an eye for an eye, a tooth for a tooth, or in physics – in physical laws – every action is met by an equal or opposite one.  Its clear to me that Karma is at the very heart of the universe.  I’m absolutely sure of it.

And yet, along comes this idea called Grace to upend all that “As you reap, so will you sow” stuff.  Grace defies reason and logic. Love interrupts, if you like, the consequences of your actions, which in my case is very good news indeed, because I’ve done a lot of stupid stuff.

That’s between me and God. But I’d be in big trouble if Karma was going to finally be my judge. I’d be in deep S@!#. It doesn’t excuse my mistakes, but I’m holding out for Grace. I’m holding out that Jesus took my sins onto the Cross because I know who I am, and I hope I don’t have to depend on my own religiosity.”

The rest of the interview can be read here.

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Frozen Tomahawk?

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  • QIC: CSPAN
  • When: 11/03/14
  • Pax: 1-Niner, Bounty Hunter, Flipper, Magic Mike, Pebbles, Ringer, & Sharknado
  • Posted In: The Snake Pit

YHC was (AO-VC) leading the Monday morning version of Indian Land insanity known as “The Tomahawk”.

High quality rendition of disclaimer…#redpill…go at your own risk…should be icy…I am not a road guard.

Balmy and 27 degrees, only 2 “Braves” wearing shorts…

Nice and Slow cadence warmup: SSH, Imperial Walker, Squats, and onto a “wonderful” (insert sarcasm voice there) plank series to include: Mountain Climbers, Peter Parkers, Parker Peters, Carolina Dry Dock, and maybe a few others that I forgot.

Line up on step-up curb 15 left, 15 right and 15 doubles.

Fell back to my “wheelhouse”…

Line up on curb with sprints down and back x 6, repeat reverse x3, butt kickers, lunge, high knees, bear crawl, backwards bear crawl, lunge, cornerback drills, jog, and stretch out + a bunch of others…out of oxygen for most of it…

Sprint to Path (new installed lights):

Split group in 2

Stairway to Heaven single sidewinder burpee at each light, up, down, and backdown (21 total).

ABLAB:

LBC, Dolly, Rosa, Flutter, Scissor, & long back series x 20 by 7 repetitions for back series.

Moleskin Great fun this morning, and I always appreciate the opportunity to Q.

Indian Land is blessed with high quality 1st, 2nd, and 3rd F.

Bunch of fun stuff pending, read your newsletter.

Over & Out

 

 

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Laudible Leg Stations

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  • QIC: Beast
  • When: 10/13/14
  • Pax: One-Niner, Pebbles, Bounty Hunter, Ringer, Opie, Stingray, Magic Mike, Speedo, Sharknado
  • Posted In: The Snake Pit

The Thang
(YHC editors note: as The Thang was a bit of a laudible, the accuracy of the forth coming BB is as well)

COP Warm up
Low slow squat
Imperial Walkers
Mt Climber
Peter Parker

Mosey to the South drive
Lunges for 50 yards (two groups)
COP – leg station, jumping lunges, and various

Mosey to North drive
COP – shoulders and chest

Mosey to start of “four corners”
Backwards lunge down to second corner
COP – leg station, low slow squat

Mosey to third corner
Line up at cross walk
Partner carry down to fourth corner
Switch partners and back

Sprint down to fourth corner
Mosey over to drop off zone
Curbside Riverdance 1 x 20, 1 x 40 each side

Mosey to back wall
People’s Chair 45 sec x 3 reps – last set palms up palms down
Mosey to playground

Group 1 20 step ups, 10 each side
Group 2 10 pull-ups
Switch
Plank-o-rama
LBCs

Mosey to back wall
Partner calf raises x 20, partner up partner piggy back
Switch

Mosey to four square court
COP – leg station, jumping lunges, and various

Mosey back to starting point
25 Pop Squats

Moleskin

Ten faithful warriors posted as #TheTomahawk continued its expansion. It’s great to see double digits and on a regular basis now. The workout that YHC had planned was a bit of a laudible and thanks to One-Niner for the friendly reminder on the Twitosphere the night before. As YHC has a bit of a rep for legorama’s punishing the Pax, he felt like he was getting a little soft in recent Q’s on the legs and decided to forge ahead with a solid leg push. The legorama was a bit of a tour around the AO and we took a leg stations along the way.

laudible noun \ˈlȯ-də-bəl\
: an act of calling an audible, specific to a leg routine, often performed during a Legorama in the COP

Reminder 10/18 Indian Land Flag Plant, Convergence, and Inaugural Sausage Fest. Also the The Fort Fuel Challenge – Detox 6 week challenge is kicking off this week.

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Who called the PoPo?

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  • QIC: One-Niner
  • When: 10/6/14
  • Pax: CSPAN, Beacon, Stingray, Chicken Hawk, Opie, Sharknado, Cakeboss, Beast, Pebbles, Bounty Hunter, WWL, Rock Thrill, Ringer, Beacon, Magic Mike, Aztec
  • Posted In: The Snake Pit

16 pax collided between two start times. Black Diamond plus Monday morning = BD PAX had to arrive 15min early for a 0500 start time. There was also the “stagger” option of arriving at 0515 for those assuming the normal WO schedule. Just 15min less of the same pain.

So here it goes:

Warm Up: (if you want to call it one)

  • 35 SSH
  • 10 Burpees
  • Mosey to Street across from Elem School
    • 50 yard bear crawl
  • Mosey to back entrance of Elem School
    • 20 incline merkins
  • Mosey to back wall
    • 10 yard Backward Bear Crawl to wall
    • Balls to the wall – 10 shoulder press merkins
    • 10 yard bear crawl to starting line
    • Repeat
  • Nature Trail Sprint plus 30 Burpees
  • 0515 – go pick up the rest of the PAX
  • 20 Imperial Walkers
  • 35 SSH

The Thang:

Mosey around the Parking Lot and line up for a little suicide action

  • Sprint to end of PL – 20merkins
  • Sprint halfway back – 10 Burpees
  • Repeat, but this time 50 squats and 30 lunges

Mosey to Back Loop of Elem School (3 Corners)

  • 1st Corner – 10 Burpees
  • 2nd Corner – 15 Burpees
  • 3rd Corner – 30 Burpees, 50 SSH, 15 Count Merkins

Mosey to Flag Flag Pole for Pledge of Allegiance led by CSPAN

Mosey to Field in front of Elem School (Partner Up)

  • 1st partner Wheelbarrow – 20 yards
  • Sprint 20 yards
  • 2nd partner Wheelbarrow – 20 yards
  • Sprint 20 yards

Mosey to Back to Nature trail

  • Run to bottom of trail
  • 25 yard bear crawl
  • 10 yard lunges
  • Sprint to top

Very short Mosey to ovehang and lineup

  • Criss-cross between columns for a Burp-Run (as it sounds, Short sprint, burpee, short sprint, burpee, etc…)
  • Criss-Cross Sprint

Short Mosey to Parking Lot for Sprints

  • Sprint Full-out to end of Parking Lot and complete 50 merkins
  • Sprint back

COP:

  • 15 LBC’s
  • 40 Side crunches
  • 25 Hello-Dolly’s
  • 20 Flutter Kicks
  • 20 Rosalitas
  • 20 Slow-mo Squats

Moleskin:

As we were interrupted by the 5.0 towards the end of our workout the PAX were all a little distracted but that didnt keep us from finishing strong. CSPAN will now work his magic to get us back in good graces with the kind folks at Harrisburg Elem. Apparently, when the PAX reach a certain number we become too intimidating.

COT:

So, with the limited time at the end there was no time for announcements or prayer request. Reminder: Indian Land Convergance on 10/18 (Indian Land High/Middle/Elem) plus Inaugral Sausage Fest.

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Riverdance to the USMC Mud Run

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  • QIC: The Beast
  • When: 09/29/14
  • Pax: Bounty Hunter, Sharknado, Pebbles, 1-Niner, Stingray, Magic Mike (FNG)
  • Posted In: The Snake Pit

Warmup:
Parking lot footwork from one end to another including to get the HR up and legs stretched out:

  • Moderate jog
  • Butt kickers
  • High knees
  • Extended leaps

The Thang:
Mosey to the four square special and time for COP.

  • Imperial Walker
  • Merkins
  • Parker Peter
  • Low Slow Squat
  • Mountain Climber
  • Moroccan Nightclub
  • A couple others sprinkled in

Mosey over to the wall. People’s Chair 3 x 30 seconds. Mosey curb side, time for Riverdance. 1 x 20, 1 x 40. Fancy footwork here by the Pax.

Mosey over to the bus loop.

  • Wide arm merkins
  • Sprint partial loop (PL)
  • Peter Parker
  • Sprint PL
  • Carolina Dry Dock
  • Sprint PL
  • Diamond merkins
  • Sprint PL

Mosey to the playground

  • Bench dips 1 x 20
  • Obstacle course challenges
    • Overt the net
    • Pull ups
    • Up the pole and down the slide
    • Plank
    • Over the net
  • Bench dips 1 x 20

Mosey back to the wall

  • People’s Chair 2 x 30 sec
  • Balls to the wall 2 x 20 sec

Moset to the grassy knoll

  • LBC’s
  • Low Slow Flutter
  • Freddy Mercury
  • Hello Dolly
  • Low Slow Squat

Mosey back to the parking lot for Name-o-rama and Ball of Man.

Triple Claps to Sharknado for the first F3 Indian Land EH in The Fort year 3. Reminds me of the Long Slow Distance talk from the 2nd Annual Invergence. Strong showing by the Pax today.

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8-10, 15-27 – Pick your #

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  • QIC: One-Niner
  • When: 9/15/14
  • Pax: Pebbles, Beast, Opie, Sharknado, Rock Thrill, Mr. Wilson, Aztec
  • Posted In: The Snake Pit

Todays plan was not all that original when it came to the kettlebell/dumbbell beatdown the tribesman experienced; although, it still lended (YHC thinks) to a pretty good overall upper body workout. Some read the tweet out that the PAX were suppose to bring pairs of kettlebells/dumbbells and some didnt. Did not phase YHC or the PAX as there was something for everyone.

  • Warm Up:

Short warm up as the PAX had alot to accomplish today in such a short time.

  • 25 SSH
  • 34 Morracan Night Club

The Thang:

  • Overhead Press
  • In and Out Bicep Curl
  • Standing Overhead Tricep extension
  • 30 Merkins/Wide Arm Merkin
  • Over and under medicine balls
  • 2×25 yard sprint

Rinse and Repeat

  • Deep Swimmers Press
  • One Arm Bicep Curl
  • Dips
  • Military Merkin/Medicine Ball or Diamond Merkin
  • Over and under medicine balls
  • 2×25 yard sprint

Rinse and Repeat

  • Upright Row
  • Static Arm Curl
  • Tricep Extension
  • Merkin
  • Over and under medicine balls
  • 2×25 yard sprint

Rinse and Repeat

  • In and out shoulder Fly
  • Preacher Curl
  • Lying tricep extension
  • Plyo Merkin or Clap Merkin
  • Over and under medicine balls
  • 2×25 yard sprint

COT:

Prayers for spoken and unspoken. One thing YHC learned today is that he needs heavier kettlebells – not going to be dragging those adjustable dumbbells out too much more or atleast not carrying them to the other side of the AO (extra credit).

Great turnout today for The Tomahwk; 8 strong PAX has to be a new record for this AO. Let’s keep Indian Land growing STRONG!

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The Reservation is LIVE!

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Today, as the 6 tribesman embarked on yet another peice of land to call their home, we very quickly realized that The Reservation is one of the best AO’s to experience. Very well lit at 0515 and plenty of area to hunt and fish for new WO opportunities.

Warm Up

  • SSH x50
  • High Knees for 50 yards
  • Butt kickers for 50 yards
  • Karaoke for 100 yards
  • 1 mile Indian [Land] run – we have a new name for how the Indian run will be established on The Reservation – not your typical Indian run. Last man in line carries not 1, but 2 20lb Kettlebells and when YHC yells drop, man with Kettlebells drops and gives us 5 Burpees, grabs his Kettlebells and catches up with the group – crowd pleaser nonetheless.

The Thang

Upper Body Pyramid was the GAME the Tribesman were hunting for today.

  • 2 Prison cell pull-ups
  • 2 Front and Behind Pull-ups
  • 10 Diamond Merkins
  • 10 Dips on bars
  • Run around track
  • 6 Around the World Pull-ups
  • 12 Clap Merkins
  • 20 Dips on Bars
  • Run around track
  • 8 Wide Arm Pull-ups
  • 15 Derkins – Foot on bars
  • 30 Russian Twist
  • Run around track
  • 10 Close Grip Overhand Pull-ups
  • 20 Side to side Merkins
  • 40 Russian Twist
  • Run around track
  • 12 Chin-ups
  • 25 Merkins
  • 50 Russian Twist
  • Run around track

Repeat Backwards

Moleskin

Today’s workout was about making us stronger not only physically but also mentally and too always keep a positive attitude. A sudden reminder to this was the woman we all overheard screaming at the bus driver in the parking lot as we were all headed home. Reminder to us all, don’t sweat the little things (especially in the beginning of the day) as we should strive to remain positive in everything we do. You start your day positive, you will end your day positive. AYE!

Quick reminder to the those looking to post on a Thursday to The Reservation going forward. Once you turn on Doby’s Bridge Rd., please park in the parking lot first on your left – this way we can stay out of the bus compound. Saturdays are still good to park off of maintenance drive.

Have a solid rest of the week Indian Land, always a pleasure to lead this great (STRONG) group of guys!

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Labor Day Murph – NAFO USMC JROTC

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  • QIC: CSPAN
  • When: 09/01/2014
  • Pax: 1-Niner, Aqua Man, Atari, Audit, Beacon, Bogie, Burgundy, Cable Guy, Cash, Chicken Hawk, Chicken Wing, Cobra Kai, Deacon, Decibel, Freebird, Fusion, General, Iron Horse, Italian Job, Jeckle, Maximus, MacGyver, Miagi, Pebbles, Red Banjo, Trucker, WWL, Cobra Kai 2.0.
  • Posted In: Flight Plan, The Armory, The Snake Pit

Perfect day for a double down was said “loud & clear” by 29 hard chargers on Labor Day 2014. #redpill

0515 gather for your normal Monday F3 workouts across Fort Mill.

0630 gathering around the shovel flags at NAFO HS

  • group “Pledge of Allegiance” – lead by Cable Guy

0635 warmups

0640 “Murph” the workout coined by US Navy Seal officer Michael Patrick Murphy;

  • One-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile.

WHY: The Murph workout honors Michael Patrick Murphy (May 7, 1976 – June 28, 2005) a US Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was also the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star and the Purple Heart.

Murphy become a United States Navy SEAL in July 2002, after participating in several War on Terrorism missions, he was killed on June 28, 2005, after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan during Operation Red Wings, a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the US Navy SEALs. Murphy and two other SEALs, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers.

0705 Extra credit – as we finished, we would pickup a runner, and make an additional track lap until the group finishes, most got a + 2 laps.

0730 COT, Pray & Praise, and Ball of Man

Notes:

Welcome to Atari and Miagi

3 high school age warriors, none of which were from NAFO, all 3 from FMHS, one was a JROTC

Fast group blazed through this Murph – BRR is good training

Double down groups were higher than expected – Armory, Flightplan and Indian Land

Pebbles was the only 40 pound vest “runway” model – props and T-claps

High quality mumble chatter, and very encouraging group battled through a very humid day

Some skinny kid with no beaning and no sweat pants showed up and burned the track up – Red Banjo is even faster on flat track

Great effort by all, always an honor to lead F3, especially on a day when we honor a hero. Until we #CSAUP again,

Over & Out,

CSPAN-

 

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Pre-MURPH Throwdown (Tomahawk Style)

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  • QIC: One-Niner
  • When: 9/1/14
  • Pax: Beast, Bounty Hunter, Chumlie (Chumly???)
  • Posted In: The Snake Pit

Week 2 for the new Indian Land expansion is still looking STRONG. I will have to admit though that as I woke up Monday morning to another humid gloom I was thinking that I could possibly be the only one out here today knowing that a MURPH was in mine and possibly others [not] attending future. But as I happily drove into the parking lot I had already found our two strong dedicated tribesman (whom I should have never doubted) waiting there for YHC – EARLY and ready to roll.

Warm Up

Again, knowing that a MURPH was in our future, the plan today was to stick to anything that did not engage running (legs) and or merkins/pullups (upper body). So today was strictly CARDIO and CORE.

3 rounds of 9 exercises, getting faster each round and ensuring full speed by the 3rd round (this may be stolen from another popular WO, will not name names – you will probably figure it out if you have done it).

  • Jog in place
  • SSH
  • Log Jumps
  • Heisman
  • Double Heisman
  • Butt Kickers
  • High Knees
  • Vertical Jumps
  • Mummy Kicks

The Thang

  • Sphinx Plank Crunch
  • Single leg walk-out to Sphinx Position (10 each leg)
  • Half Angel (10 each side)
  • Roller Boat
  • One leg lateral leap squat
  • Screamer lunge
  • Standing Roll
  • Plank Burpee
  • Banana Crunch (pretty much banana position with a crunch worked in multiple times)
  • Standing Dive Bomber (Burpee while keeping your legs straight and falling to push up position and pushing yourself back up)
  • One legged Burpee (exactly as it sounds – 10 each side)
  • Superman

Warm down “the new cool down”

Basically just repeating our warm up except starting at full speed and gradually getting slower.

Great job all around to the Tribesman who stepped it up for a CORE/CARDIO throwdown this morning. Also, a VERY nice compliment to the MURPH – which is still leaving me sore!

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