THE SCENE: Misty Mountain madness
WARM-O-RAMA:
Mosey to CMU pile and while en-route do, side steps (both sides), Kerokee both sides, Crab walk (forwards and backwards), Bear crawl (forwards and backwards).
Shuttle Movin Hill Hundreds:
Each Him grabs a stack of six CMUs and carries them to the start of the hill bowl (starting marked on pavement). Do 50 reps at the bottom of the hill at each pavement marked station, carry one cmu to the top of the hill and do another 50 reps of the same exercise. Come down the hill to your CMU stack and move your cmu stack to the next station however you want and then start the next exercise marked on the pavement. The exercises are:
- Merkins (alternate raised with cmu)
- Squats
- Thrusters
- Curls
- American Hammers
- Push Press
- Rows
All exercises are with the cmu
MARY:
Ran out of time for Mary, so used up the time trying to finish. At the Curl station, due to time we dropped the reps down to 25 (top and bottom). Then At the American Hammer station we dropped it to 10. Then for Push Press’s and Rows we dropped it to 5, and were still over time. For next time suggest only have 2 CMU’s per person and only do 25 reps for a total of 50 per shuttle station.
COUNT-OFF & NAME-O-RAMA
10 HIMs, 1 new FNG (Lee) who was named “Spur”.
CIRCLE OF TRUST/BOM:
Verse of the day from the Bible app, with a little encouragement to memorize verses and the value of it.
Psalm 59:16 “But as for me, I will sing of Your strength. Yes, I will joyfully sing of your loving kindness in the morning. For you are my strength and my refuge in the day of my distress.”