Author: Capn Crunch

CONDITIONS
42 and clear

Welcome & Disclaimer

THE THANG
Warm Up

• SSH 25x (IC)
• Diagonal Lunges 10x each leg(IC)
• Dive Bombers 15x (IC)
• Imperial Walkers 15x (IC)
• Arm Circles Forward 15x (IC)
• Arm Circles Backward 15x (IC)

ATMs
All done in order with no rest (without leaving plank position)

• 15 Alternating Shoulder Touches (4-count IC)
• 10 Tempo Merkins (down on the 1-2-3, up on 4 IC)
• 10 fast Merkins (single count IC)
  

Rinse and repeat 4x

Leg-Blaster
All done in order with no rest

• 15x air squats (single count IC)
• 16x in-place lunges (8x each leg IC)
• 16x jumping lunges (8x each leg IC)
• 10x squat jumps (single count IC)

Rest for 10 count then rinse and repeat 2x

Mosey to the field behind the baseball diamonds just under the four trees.

Nickel and Dime Hill Runs
Battle Buddies alternate between…

• 1^st Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (2^nd does flutter kicks)
• 2^nd Battle Buddy bear crawls to the ditch and does 5 burpees, runs up the hill and does 10 star jumps then runs back (1^st does flutter kicks)

Rinse and Repeat 4x

Jump Relays
Work with your Battle Buddy to get your cone across the line and back

• Step 1: Perform 5 Burpees, 5 Diamond Merkins and 10 BBS while Battle Buddy holds plank
• Step 2: Pick up the cone and jump (double footed) one pace forward. Put the cone down behind the heel of the foot and run back to Battle Buddy.
• Step 3: Battle Buddy performs Steps 1 and 2
• Step 3: Repeat steps 1, 2 and 3 until the cone has been brought across the far line and back.

Mosey to parking lot via Cardiac Hill

Merkin Cashout
10 Rounds of merkins.  Complete AMRAP in 10 sec, rest 10 sec, AMRAP in 9 sec, rest 9 sec all the way to 1.

ABS
Hello Dolly 25x IC
Side Crunches 15x each side IC
American Hammers 15x 4ct IC

COT
Count-O-Rama & Name-O-Rama

BOM
The battle to get better physically, mentally and emotionally begins in the mind.  What we focus on shapes what we become.  Paul gave us some powerful words to help guide us as we seek to be HIMs:
Philippians 4:8
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

MOLESKIN
16 men made their way to The Asylum to do a little work before celebrating Easter Weekend.  As always the men gave their all to the workout and to each other. Tclaps brothers!!

 

Conditions: 34 damp but clear

COP

• SSH x20 (IC)
• Leg Warmers x6 (IC) (1x Rep = 2x Walking Lunges (4x steps total) + 3x Burpees)
• Small Arm Circles Forward x16 (IC)
• Small Arm Circles Reverse x16 (IC)
• Dive Bombers x10 (IC)

THE THANG
Count off 1-2-3 to form 3 groups. Once in groups partner up, that is your Battle Buddy for the duration of the workout. Your job is to push and encourage your Battle Buddy to leave it all on the pavement!  F3 men, HIMs, lead by example!

Hill DORAS (10 minutes)
Battle Buddies alternate between hill and coupon work

• Start at the top of the hill
• 1^st person runs down the hill, 2 burpees
• 2^nd person waits and performs the following until time is done (all with coupons)
  1. x150 Bent over flies (reps total of both people)
  2. x150 Arnold over head presses (reps total of both people)
  3. x150 Curls (reps total of both people)
• Alternate running and exercising for duration of time

Mosey to next station. Once everyone is at the station give a 10 count. (1-2 min)

Parking Lot (10 minutes)
Battle Buddies alternate between running and planking

• 1^st person runs to first cone – x5 Diamond Merkins, runs back (2^nd holds plank)
• 2^nd person runs to first cone – x5 Diamond Merkins, runs back (1^st holds plank)
• 1^st person run to runs to second cone – x5 Carolina Dry Docks, runs back(2^nd holds plank)
• 2^nd person runs to second cone – x5 Carolina Dry Docks, runs back (1^st holds plank)
• Rinse and repeat following the rep sequence– x5, x10, x15, x20, x15, x10, x5

Mosey to next station. Once everyone is at the station give a 10 count. (1-2 min)

Covered Area (10 minutes)
Battle Buddies alternate doing the following exercises

• Round 1 (5 min): Derkins & Let Me Ups x10 each then switch for duration of time
• Round 2 (5 min): Push off Incline Merkins & Star Jumps x10 each then switch for duration of time

ABS
Boat / Canoes – Ratchet (IC)

COT
Name O Rama = 66 PAX with 11 FNGs!!

BOM
This morning was all about our Battle Buddy.  We can do more together than we ever can alone.  The simple truth is we are stronger and can go harder longer when we realize it’s not about us, but about the man next to us.  Solomon said “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”  (Ecclesiastes 4:9-12).  In the gloom our “threefold cord” is made up of the men next to us and the greater story we are a part of.  For HIMs it’s not about us…it’s about being a life-giver to those around us.

Strength and Honor,
Cap’n Crunch