8 posted to ELHS Mustang this morning. The temp was 37°F. That's almost 30°F cooler than Monday morning, but today we added 4 more Pax. There was a Ruck standard by Hefty and Ziploc. But at 0530 it was time to get swole.
COP
10 IC ISW
20 IC Mt. Climbers
10 IC 'Merican
Arm Circles
The thing
2 laps around the track
1 round of MAX pull-ups
20 IC on the down under bar
Grab a block and bring it back to the top of the hill, quadraphilia style
30 sec. Wall sit with block overhead
10 IC Wall sit curls
10 IC Wall sit presses
Triple Threat Super Sets
8 IC Squatting Curls
8 IC Curls
8 IC Hammer Curls (2nd and 3rd round were bent over curls)
8 IC Squats
8 IC Lunge Right
8 IC Lunge Left
8 IC Skull crusher
8 IC face crushers
8 IC Diamond 'mericans
Repeato the super sets for a total of 3x through. On the 3rd time pax almost formed a mutiny. Luckily the Pax's arms were too tired to punch the Q.
6MOM
10 IC FM
10 IC Dr. W (crowd favorite…it almost always is)
20 IC Low Flutter
30 Second American Hammer
Reflection|
Psalm 34:19A righteous man may have many troubles, but the Lord delivers him from them all.
Nothing can take Gods love away from us
Moleskin
- I think the first and last words out of Atlantis this morning were "Mark – Atlantis – 54"
- Closers new favorite exercise, the block diamond 'mercian
- Bertha, like YHC, has lower back woes, almost got stuck during the 3rd round of bent over curls. By the way, these make you swole.
- Spork complained a lot today about being cold. He gets the cry baby award…but he also posted which is better than some of you fartsackers. Also, today's "Swole" was inspired by Spork.
- Hefty posted for some pre workout ruck with a bum ankle Q promised this workout was ankle friendly…mostly. During the 800, Hefty called BS on this, but then was given a rest. Soon he will be on full IR for at least a month. Something about 2 busted ligaments, a broken bone, and scarred up cartilage all on one ankle makes it hurt. Hefty also ate beans last night if you know what I mean.
- Stitches was also a cry baby today. Apparently he also puts his hands in the warmest place he knows of to warm them up.
- Ziploc posted for the extra rucking miles this AM. Also, I'm sorry my voice doesn't carry well.
- Luckily, during the prayer, God has a sense of humor. If not, I'll have to answer for that one one day