Sprocket was returning today, so it would be good to have him back out in the gloom. Kettlebells were requested and I would have extras.
Toy Soldier x 10
Copperhead Squat x 10
Windmill x 10
Mountain Climber x 10
Mosey’d to the field and partner up. As a team:
One partner does 15 nordic hamstring curls while the other partner holds his feet. Then flap jack. Each partner will do 3 sets.
One partner does 12 reverse leg lifts as they hold the other partner’s ankles. That partner pushes the other’s legs down. Then flap jack. Each partner will do 2 sets.
One partner does a low plank, while the other partner jumps over his ankles 15 times. Then flap jack. Each partner will do 2 sets.
One partner takes both kettlebells and does a military press to a rep count of 12 while his other partner holds a mercan half way down. Then flap jack. Each partner will do 2 sets.
Mosey to the hill, where we did a set of 7s. At the bottom of the hill, 6 toe touches (alpha count). Bear crawl up the hill for one plank jack. Then crawl bear back down the hill. Then 5 toe touches to 2 plank jacks and so on until complete.
Mosey’d back to the kettlebells at the field. There are 3 lights down the field, (not including one at the starting point). We do a ladder – 10 “push outs” with the kettlebell, then run to the first light and back. Then 9 “push outs:, run to the second light and back. 8 “push outs”, to the third light and back. Following the same cadence until we’re down to 1.
Back at the starting point, the PAX does skull crushers. The first person in line runs 75% to the first light, 100% to the second light, then 75% to the third. At that point, they SSH. The next person in line will go when the person in front of them get to the first light. We ended with a round of kettlebell swings in the last minute after the sprints.
Prayers for Zima and his family.
Prayers for Sprocket and his family.
Prayers for Goose.
We dialed in Goose from the hospital where he told the PAX that I would be taking over site Q for the remainder of his time. Honored to take it over and lead such a great group. Goose is a stand-up guy and we all hope and pray that he continues his recovery. His influence on this group is felt strongly.