Q: Szczerbiak
PAX: Scooter, OneHit, Szczerbiak, Pacifier
FNGs: None
COUNT: 4
INTRODUCTION:
4:25 Mumble chatter: Should we plant the flag? Should we COT? Is this a Beatdown? Although YHC was not planning a backblast for this event – Yes, Yes, and Yes.
5CP, Mission, Disco, Credo – All by YHC.
Grab 2 bricks.
WARMUP:
Side Stratal Bricks – 20IC
Brick Arm Circles F/R – 10IC
Brick Key Hoe Tee’s – 10IC
Slow Brick squat – 10IC
THE THANG:
PART 1 – Full Body:
– Deep Brick Merkins – 10 OYO
– Overhead Brick Lunge – 20 Yards
– Brick Cossack – 20 Yards
– Brick Thrusters – 10 OYO
– Repeat x3
PART 2: Cardio:
– Brickies – 5 OYO
– Brick High Knees – 60 seconds
– Brick Side Laterals – 50 yards
– Repeat x2
PART 3: Core +
– American Brickers x20IC
– Brick Plank Pass (once around)
– Standing Brick Lateral Hold 2 minutes (with brick claps mixed in)
MARY – COOLDOWN/STRETCH
– Brick Shoulder Stretch
– Brick Biceps Stretch
– Brick Toes
– Deep Brick Breathing
ANNOUNCEMENTS:
– Gobbler Challenge 6:00am 11.28 – Coffeteria to follow
– DHT – 12.6
– 12 Miles of Ruckmas 12.20
COT – 6TH MAN:
– We talked about the Chili cook off last night and the great time!
PRAYER REQUESTS AND PRAISES:
– We Thanked God for each other and the great start of this day.
– We prayed for the men of Crossroads that even though the Holidays can be tough, that this would be a time not to endure, but a time of Joy in the journey.
– Thankful for the success of the Chili cook off.
Great mumble chatter throughout the beatdown – Good work men – Keep Accelerating! :muscle: