Six brothers posted today for a some boot and some running. Money Bags went for a run and the rest hung with me. Here’s what we did:
Warm up: 20 IC SSH, 20 IC MNC, 20 IC Cherry Pickers, 20 IC merkins, 20IC squats, some targeted stretching.
Started off with a starfish routine of 40 regular merkins, 40 wide arm merkins, 40 diamond merkins, and 40 total staggered merkins (2o with right hand forward and left hand in normal position and then switch hand positions) at the corners of the pattern. Performed 40 body squats every time we returned to the center of the pattern. Finished the routine with 40 regular merkins and 40 body squats in the center – Total of 200 reps each of merkins and body squats. Ran a shake out lap around the parking lot.
Ab Lab: 50 IC flutter kicks, 50 IC Freddie Mercury, Heels six inches off the ground for approximately 90 sec. Ran a shake out lap.
Twenty – Tens: Using the squat thrust (original burpee) as the choice of exercise, work for 20 seconds as fast as you can and then rest 10 seconds for 8 cycles (no mumble chatter during this routine). Ran a shake out lap.
Elecens: 6 count merkins on one side and jump squats on the other side with approximately 40 yard distance between sides ( 10 -1, 9-2, 8-3, etc.)
Ab Lab: Finished workout with 50 IC flutter kicks.
There wasn’t a lot of mumble chatter this morning as we were focused on doing hard work today. The brothers brought a great effort today and I’m certain their hard work will prove to be beneficial to them when the P200 rolls around.
COT: Finished with announcements and prayers. I appreciate the support and effort from the PAX today. As always, it’s a pleasure to hang out and work out with such fine brothers.