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
- 1st person runs down the hill, 2 burpees
- 2nd person waits and performs the following until time is done (all with coupons)
- x150 Bent over flies (reps total of both people)
- x150 Arnold over head presses (reps total of both people)
- 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
- 1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
- 2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
- 1st person run to runs to second cone – x5 Carolina Dry Docks, runs back(2nd holds plank)
- 2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st 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