A Little Salty!

Capone might have been salty to find out that he was told the workout starts at 5:15am. Then YHC asked him to help install three 40lbs bags of salt on the AO.  Since it was an absolutely beautiful morning with 70% humidity is was great to beat the sunrise with three early PAX.  (Uptown, Popeye, and Capone)

All too often we leave no time for the unexpected!  We can either view the unexpected as a blessing or a curse.  Imagine being prepared for the unexpected.

START BY SHOWING UP EARLY TO WORKOUTS AND SEE WHAT HAPPENS!!!!

(That was really note to author, as I regularly YHC nearly escapes the grip of Fartsack)

DISCLOSURE:

FREE, Open to All Men, Outdoors, Rotationally Lead, Ends with a Circle of Trust!  Don’t get hurt, I am not a professional,  modify as needed!

WARMARAMA

SSH, Merkins, Mountain Climbers, Monkey Humbers, Abe Vogoda, Alabama Ass Kickers, Grass Pickers, and Sungods.

THE THANG – part 1

ROUND #1 Partner 1 runs a lap and half.  Partner 2 picks up 40lb salt bag and walks across infield 100 yards overhead pressing.  Modify, no sand bag, just lunge across in field.  Flap Jack.

4×4 until the six.  (Burpee, 4 push-ups, 4 mountain climbers)

ROUND #2 Partner 1 runs a lap and half.  Partner 2 PULLS SANDBAG THROUGH HIS LEGS AND BEAR CRAWLS across 100 yards infield.  Modify, no sand bag, just bear crawal across in field.  Flap Jack.

4×4 until the six.  (Burpee, 4 push-ups, 4 mountain climbers)

THE THANG – part 2

Take recovery lap.  Pick up the sand bags and head to the lower pavilion.

Round # 1 – 5 pull-ups, 10 derkins, 15 squats, 20 leg raises.

Round # 2 – 5 pull-ups, 10 derkins (40lbs on back), 15 squats, (hold 40lb bag), 20 flutter kicks IC.

Round # 3 – 5 pull-ups, 10 derkins (40lbs on back), 15 squats, (hold 40lb bag), 20 Dolly IC.

MARY

Circle Up.  Flame calls out 10 count crunch frogs IC with some holds.  Popeye calls out elevated twist crunches 10 IC.

CoRama – 9

NoRama – Danny Washburn (FNG) now Thundercat

COT – Praying for all our brothers starting businesses.  Asking the Lord to bring family members and PAX safe travel mercies.  Healing for friends struggling in their marriage.  Lifting up spreading the goodnews through VBS at Chappie’s church.