6 PAX this morning to post to a beatdown in the gloom. We welcomed our visitor from Tennessee, Sugar.

The Flag was planted. No disclaimer as all Vets were in attendance…..and we were off as everyone was all business this morning.

WARMUP

SSH X 20

Windmill x10

Cotton Pickers X10

Quick Stretch – Standing position with legs wide. 10seconds stretch to right, 10 seconds stretch to left, 10 seconds stretch down the middle.  

Mosey to the Round-about

Round- About

1 minute toe taps counter clockwise.

1 minute toe taps clockwise

Indian run to Sunlake Blvd. was in effect immediately after Toe Taps.

Sunlake Blvd

3 sets of the following excercises OYO at 3 light post stops:

20 Merkins

30 Air Squats.

Indian run back to the BB courts immediately after sequence above.

The Main Thang

Each PAX performed

25 SSH

20 Merkins

20 Leg Lifts

20 Dips

15 Dirkins

10 Burpees

…Then Sprinted along the Long side of the dog park to the stop sign. On the short side of the Dog park each PAX performed either lunges/ bear crawl/ or duck walk before either mosey or sprint back to BB courts.

This series was repeated for about 25 minutes with each PAX attempting to get in as many rounds as possible until time.

Lots of grunting and encouragement from each and every one of the PAX. YHC is honored and humbled to lead the men today and see them respond the way they did to this beatdown.

COT

Prayers for Vanellope’s friend

Prayers for Apneas Sister-in Law

Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.