The day started with a 15 minute EC ruck around the parking lot at 0500, then I went back to meet the rest of PAX so we can get started with the jack webb FEAST, full body workout was guaranteed starting with upper body, then core and finally legs.

Quick mosey to the roundabout for a warm up ceremony:

Windmill
Weed picker
Moroccan night club
Low slow squat
Low slow merkin

Run uphill, do 10 jump squats and run down for the following:

A variation of the Jack webb (not named yet but for now I’ll call it Iron Man Webb)
1 merkin, 4 shoulder taps
2 merkins, 8 shoulder taps
3 merkins, 12 shoulder taps
Progressive to 10 merkins and and 40

Shoulders really felt this web, I had forgotten how much shoulders burn during this circuit so we had to take a break twice to relax the shoulders and arms so we can finish our jack web.

Run uphill
10 jump squats
Run downhill

Captain Thor
1 big boy situp,  4 american hammers
2 big boy situps,  8 american hammers
3 big boy situps,  12 american hammers
Progressive to 10 big boy situp,  40 american hammers

3 rounds of Superman to stretch the abs.

Run uphill
10 jump squats
Run down hill

Lt Dan
1 squat,  4 single count lunges
2 squats,  8 single count lunges
3 squats,  12 single count lunges
Progressive to 10 squats,  40 single count lunges

Run uphill
10 jump squats
Run down hill

Went back to COT for namearama, announcements, praises and prayers.

Welcome FNG OSCAR the Grouch, I’m hoping to see him back at the gloom after the pain feast on his first day out. Thank you Cyclops for the opportunity to lead.

TINSEL OUT!