Lion’s Den – Gassed
- QIC: Little Debbie
- The PAX: Evil Kinevil, Game Boy, GI Joe, Private Ryan, Red Elephant, Curley, Freedom, Sasquatch, Shooter McGavin & FNG Bobby Boone
After all our kids told us how great we were for Father’s Day, it was time to knock us back down. The morning didn’t include cinder blocks, logs or even Georgia Street for the 11 men met on this humid morning. It was just a good old fashion grudge match back on the field battling each man’s endurance, grit and drive. Sasquatch and Curley went to the next level wearing their rucks in preparation of the GORUCK Tough Challenge on July 22nd. FNG Bobby Boone joined us for his first post after participating in Cathy’s and Little Debbie’s Tough Drinker group over the weekend.
LORD’S PRAYER
WARM UP
Stretch
SSH
Imperial Storm Troopers
Arm Rotations
Mountain Climbers
Sitting Squat
300 METER RUN
CIRCUIT 1: SUICIDES
TOGETHER – No Rest / Plank till Last Man
100 yard sprint
25 yard Bear Crawl, then 25 Air Squats
25 yard Lunge, then 10 Burpees
25 yard Crab Crawl, then 50 Crunches
25 yard High Knees 25, then 10 Burpees
100 yard Sprint
Rinse
CIRCUIT 2: STADIUM RAIL MERKIN DIPS
Stadium Run – every step
20 Rail Merkins / 5 Dips
15 Rail Merkins / 10 Dips
10 Rail Merkins / 15 Dips
5 Rail Merkins / 20 Dips
50 Step Ups (25 each leg) – full extension with high knee
Stadium Run – every step
Tunnel of Love – then 5 merkins when completed
Rinse
JOG TO FLAG
300 Meters
CIRCUIT 3: BUDDY BOY
100 Yard Sprint
25 yard Buddy Carry, then switch
25 yard Wheel Barrow, the switch
50 Crunches
BONUS CIRCUIT: REPEAT CIRCUIT 1
TOGETHER – No Rest / Plank till Last Man
100 yard sprint
25 yard Bear Crawl, then 25 Air Squats
25 yard Lunge, then 10 Burpees
25 yard Crab Crawl, then 50 Crunches
25 yard High Knees 25, then 10 Burpees
100 yard Sprint
LONG DISTANCE SUICIDES
25 yard, 50 yard, 100 yard marks totaling 350 yards
2 MINUTES LEFT ON THE CLOCK
2 Minute Hand Plank – Center, Rt Hand Up, Center, Lf Hand Up, Center, finish with 5 merkins
DONE
COT
You could tell the dads in the group felt a bit better about themselves after their well deserved holiday. This was GI Joe’s first post since Murph, so he felt re-energized and grabbed the Flag for next week. Watch out.
PRAYER
PLEDGE OF ALLEGIANCE