WARMARAMA:
Moseyed to tennis courts for SSHs, merkins, stretches, and light abs.
Moseyed to turf field.
COP 1:
7 of Diamonds
Performed on a large diamond/square. For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Rounds 1-4, increase by 7 reps with a different exercise each round. Rounds 5-7, decrease by 7 reps. Bro code in between rounds.
- Rd. 1: 7 scrunchy frogs
- Rd. 2: 14 merkins
- Rd. 3: 21 hammers
- Rd. 4: 28 plank jacks
- Rd. 5: 21 squats
- Rd. 6: 14 WWIs
- Rd. 7: 7 Carolina dry docks
COP 2:
Jerkin Gym
Stop at handicap ramp/jerkin gym. Line up single file each man takes a section. 5 incline merkins then jerkins then leapfrog to next open slot. 5 jerkins the leapfrog to next open slot. Repeat all the way up.
COP 3:
Federal Prison Workout
Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Rests while partners does his set. Then they move to 4 and 4, 3 and 3 until done.
ANNOUNCEMENTS:
Homegrown Half + 10k + 5k run, walk, ruck on 8/16.
SOJ Leadership at casa del Heisto on 8/12.
Grow Ruck, NC with L Woods and NTB first weekend of October.
PRAYERS:
For HIMs, Ms, and 2.0s starting school and the new rhythms and transitions that come with it.