Three amigos were unafraid to see if today was the day…
for a 45 min CoP. According to the cyclist that passed by us as we were wrapping up here is how it went down, more or less.
Welcome, Mission, disclaimer. 5 burpee start. Mosey to the patio, All in cadence.
- 54 squats: 30x squats, 24x sumo squats
- 10 Helicopter, 10 Turn & Bounce; neck rotations; pec stretch.
- 54 mer’cans: 20x 4 count regular, 10x HRM, 4 Shazam!.
- 54 WW2s;
- 54 Little Baby Crunches: 10x regular, 10x Left Leg straight, 10x Right leg straight, 10x legs to the sky, 14x both legs straight (actually 108).
- 10x brick angels, 10x aussie brick angels, Superman.
- 54 leg lifts: 10x flutter, 10x dollys, 10x rosalita, 20x box cutters, 4x flutters.
- 10x APD, 10x Tuscaloosa Trailer park twisters
- 30x monkey humpers, 24x gorilla humpers
- Arm and shoulder blaster: Arm circles: 20x forward, 20x backward, overhead clap seal clap 10x 4 count mer’cans, 54x mountain climbers (that 108) , 5x on my command mer’cans. 5x more, 5x 4 count mer’cans, 5x more, one more mer’cans for the Ranger in the sky.
- Balance exercises: touch the clock on the ground 11, 12, 1 with one leg in the air. Deep hamstring stretch. Deadman hang.
Mosey to the flag. 0.19 miles 45 min
Atilla took us out. Prayers for Kubota, Roger Roger, Fireman Ed, healing for PAX
NMS – The threat of a 45 min COP likely kept some away, but this was challenging and glad that the PAX were game. YHC was talking to an Army buddy yesterday and that conjured up thoughts of all the NCOs that helped me become an officer and leader, from Basic training Drill Sergeants SSG Henderson and SFC Eggleston to my last Sergeant Major SGM Jeff Price. These NCO studs could crush you with PT all in the same spot. Here’s to you brothers! Major Gomer Pyle.
Get some!
