Nine men posted to the Trojan this morning, seven of them were on time. We must show up on time for events in our lives. By coming on time it show a level of respect for the time of others, plus you will not miss anything. Give yourself the extra couple of minutes to arrive on time Gentlemen.
Disclaimer given to the PAX, who then returned an enthusiastic “AYE!”
Mosey around the complex to get the blood flowing and wake everyone up. Circle up at the volleyball courts for the
WARM-A-RAMA:
- SSH x 15 ic
- Neck Rolls x 5 each direction
- Arm Circles x 5 each direction
- Huggy Bears x 5
- SSH x 15 ic
- Trunk Rolls x 5 each direction
- Plank one minute
- Peter Parkers x 10 ic
- Plank one minute
- Downward Dog
- Mountain Climbers x 10 ic
Mosey to the pavilion for the
THANG: Crucible
Upper Body: (repeat once)
- Irkin top of the table x 5
- Irkin on seat x 5
- Wirkin x 5
- Merkin x 5
- Diamond Merkin x 5
- Ranger Merkin x 5
- Stagger Merkin x 5 on each side
Middle Body: (repeat once)
- Dolly x 10
- Rosalita x 10
- Gas Pumpers x 10
- LBCs x 10
- American Hammers x 10 ic
Lower Body: (repeat once)
- Squat x 10
- Lunge x 10 each leg
- Side Lunge x 10 each leg
- Back Lunge x 10 each leg
- Step Ups x 10 each leg
Mosey about 1/4 mile for Run Back Abs
Q had a number in mind, First PAX to yell out the number was rewarded. We did this until all PAX was covered.
When awarded sprint back to the Shovel Flag and start an ab exercise. When the next guy arrives he picks an ab exercise which all PAX completes until done.
We owed 20 Burpees, 10 of which were for Drop Box who ‘coincidentally’ had to leave early for work.
10 Burpees oyo
Rockettes x 10 each leg ic
10 Burpees oyo
Balance of the beatdown was ab exercises picked by some of the PAX.
All prayers lifted up, both spoken and unspoken.