Date: 6/29/2021
AO: Gilchrist
QIC: Dimples
PAX: Jaws, Cathy, Grillz, Ricco, Mensa, Wham-O, Dirty Mike, Morgan & Morgan, Game Boy, Angus, ManGuy, FNG Jim Burleson, Pebbles, Doc T, Life Saver, TastyKakes
17 HIM’s came out to Gilchrist for my 100th post of the year, including mega-respect for Cathy after finishing HTL this weekend (Respect & Recover!). Since Cathy texted me yesterday asking if the workout was ‘post-HTL friendly’, I modified a bit and we stayed on campus for the beatdown.
Lord’s Prayer
Warm-Up:
- 25 SSH
- 25 Merkins
- 25 Imperial Walkers
- 1/4 mile high knees, butt kicks, shuffles x2
The Thang:
Circuit #1 – No Rest for the Weary
45 seconds of work / 20 seconds rest. AMRAP and move immediately into next movement to complete the entire set. Rinse & Repeat 3 rounds total (20 mins)
- 3 count High Knees / 3 Jump Lunges
- 5 Narrow / 5 Wide Merkins
- 5 Toe Touch / 5 Crunchy Frog
- 3 count Mountain Climber / LCRC Plank Walk
- 5 Jump Squats / 5 Straight Squats
Circuit #2 – Feel the Burn
- Calf Raises (30x30x30 and 20x20x20)
- 10 rounds of sprints on bus ramp
- Bars – 5x5x5x5x5 alternating hand positions x 2
- Dips – 25 x 2
Circuit #3 – Cool Down
- Mosey back to flag for final movement
- 10 Body Builders
DONE!
COT:
Appreciate the 16 men coming out to join me today on a beautiful summer morning. Encouragement, accountability, and grit were all present especially with our FNG who continued to push through to the end – nice job FNG Jim! Lift up prayers for Ricco as he travels down to see his father for upcoming surgery in Palm Harbor, Doc T reminded us of Tallahassee Fire Department Taskforce 7 that traveled to Miami to help with the condo collapse, and speedy recovery for our brothers who completed the HTL this weekend (even though 1 of 7 showed up today – Cathy for #RESPECT award).
REMINDER:
Mensa is co-leading a Canada Day on Wednesday, no Thursday, wait he was going to send out an email on Wednesday about Thursday meeting at Winthrop or Gilchrist or Toronto? Not completely sure, but something about a convergence for Canada Day at Winthrop on Thursday this week. More to come out ‘a-bout’ that later. Wear your red while riding in on a moose fueled by maple syrup, Labatt Blue or Molsen, looking like a Polo player with a hockey stick for some good ol’ fashion poutine! (That’s all I know about Canada)
Until next time,
-Dimples