Pax: Red Ryder, Salmonella, UGA VI, Chompers (2.0) and Stingray (2.0)
A little late start while YHC prepared Sal to participate in the workout today the request was to take it easy on the feet and back and I think we accomplished it with those areas feeling good by the end.
Chinooks x20 IC/Reverse
Moroccan Night Clubs x20 IC
Star Fish (named by Chompers) x20 IC
Low, Right, Left and High Plank x30 sec ea. (Warning given)
Hand Release Merkins x49 IC
Moseyed over to the park bench and did step ups x50 ea. leg.
Moseyed over to the bars and did inverted rows x25 ea. pax while the free man held a low plank.
Lunged over to the flag (~50 lunges)
Bounded in 3-5 sec rushes down the field (~100 yards)
At end did single leg bridge hold x30 sec/leg then bird dogs x20 IC, then Low, Right, Left plank x30 sec ea.
Bounded back down the field in 3-5 sec rushes.
Gathered around flag for:
Lotche’s x30 IC
Airplanes x30 IC
Merkins x15 IC
Countarama, Namearama, Pledge and Prayer.
Thanks for the work today men, another day without burpees, mountain climbers or significant running. Actually avoided most flexion things so Sal should be feeling pretty good. Hope you enjoyed it. This is the anniversary of my Ranger school graduation so this was a mix up of movements and exercises that mimicked some of Ranger school.