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Back at Commitment

Thank you gentlemen for letting me to come back after weeks at Mash to lead you.

Warm-up

  • Mosey from the parking lot past the circle half way to the bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf stretches
  • Upward Dog / Downward Dog

The Thang

  • Start with a burpee from the circle at every other trip heading toward the rock pile
  • Partner up
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 standing chest press
    • Run to the curb and back
  • Lunge walk to the corner
  • Alligator merkins 1/2 way towards the chain link
  • Frog jump remainder
  • Lunge 3 parking spaces
    .
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • 20 heels to heaven
  • 20 flutter kicks each leg
  • 20 lbc’s
  • 20 v-ups
  • Next 5 minutes around the parking lot run 30 seconds on, 30 seconds off.
  • 20 mountain climbers
  • 20 speed skaters
  • 20 Bobby Hurles
  • Mosey to the bus parking lot for some merkin variations.  There was some chatter during this, but it was great to see everyone give it a shot.
    • 10 fist over fist merkins
    • 10 elbow plank merkins
    • 10 side to side merkins
    • 10 reverse hand merkins
  • Webb for Squats.
    • Squat (1 – 10)
    • Toe Raises (4 – 40)
  • Mosey back to rock pile, grab a curb 3 rounds of 20 dips
  • Jailbreak back to COT

The Moleskin

We had a nice crisp morning that soon gave way to everyone being warmed up.  The PAX who show up at Commitment are never shy to give feedback and that is helpful, doesn’t mean as a Q we will listen :), but it’s good to hear input.

Thanks gentlemen for helping me provide some challenges today.

Announcements

Blood drive today at the American Legion.

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