Power Up

Preamble:

Great work today, gentlemen. Had a blast Q’ing at Rubicon for the first time. Let’s do it again soon!

Warm-O-Rama:

We circled up for side-straddle hops, weed pickers, imperial walkers, and arm circles. Then we moseyed around the parking lot mixing in karaoke and backpedaling.

The Thang:

We moseyed to the pile of coupons for a quick 3 sets of Curls (15) / Overhead Presses (15) / Bent Over Rows (15). After the final set we parted ways with our coupon friends (until next time).

Next we moved to the hill by the field of dreams and completed a “9s” exercise. We started with 8 burpees on the top of the hill and 1 squat on the bottom of the hill (gradually moving to 1 burpee and 8 squats).

• Bear crawl up the hill the first 4 times
• Frog jump (broad jump) up the hill the final 4 times

After the hill, we completed 3 rounds of merkin and ab/core exercises. Starting at the flag pole & hut outside of the field of dreams, Decline Merkins (5), Wide Merkins (5), Diamond Merkins (5), Regular Merkins (10). After completing all (25), go to home plate and run (or do walking lunges) around the bases with a core exercise at each base.

• 1st – Flutter Kicks x10 (alpha)
• 2nd – American Hammers x10 (alpha)
• 3rd – Planks w/ side2side hip sway x10 (alpha)
• Home – RBCs x20

After completing 3 rounds, we moseyed back to the flag. With 5 minutes to spare, we did around the horn with each PAX’s favorite exercise.

COT:

Prayers for safe travels this summer for our friends and family members.

Truth Nugget: Circumstances can always be worse! Trust your team members. Ride out the storms. (All in reference to the Meru documentary).

Reference the slack channel for the upcoming events.