I do not make it out to the Shipyard very much. When I do manage to make that trip all the way across town, I like to take the opportunity to Q and serve up a challenging bootcamp for those pax that I do not get to see that often. Judging by the lack of mumblechatter this morning, I think I met my goal.

8 pax were willing to join me around the shovel flag for a little bit of core work.

Disclaimer given at 5:15 and off we went to the practice field.

COP

20 SSHs IC

20 Imperial Walkers IC

20 Grass Cutters IC

10 Burpees OYO

20 Whirly Boys IC

We paired up, grabbed a coupon and headed to the bottom of the stairs.

The Main Thang:

Dora 1,2,3:

100 KB swings, 200 chest presses, 300 American Hammers w/ coupon

Pax 1 does work at the bottom while pax 2 runs to the top of the stairs and does 10 V-ups and runs back down. Switch.

We returned to the coupon stack so each pax could have their own and lined up on the end line for a couple rounds of 21-15-9s

21-15-9 Round 1

21 curls, 15 overhead tricep extensions, 9 overhead presses 

Starting at the end line, do one round of work. Rifle carry coupon 10 yds and repeat until reaching the 50 yd line.

21-15-9 Round 2

21 LBCs, 15 Big Boy Sit-ups, 9 WW1 Sit-ups

Starting at the 50, do one round of work. Rifle carry coupon 10 yds and repeat until reaching the end line.

Time was called and 6. We returned the coupons to their homes and moseyed back to the flag.

COT

Count, Names

Announcements:

Bootcamp Saturday at Epicenter. 6AM. Be there.

Faith Home 5k run Saturday starting from the Uptown Fountain. Registration at 7. Run starts at 8.

Prayer Requests:

Baby Blu’s family

Spud and his family

Glad to hear a good report from Mac n Cheese. Continued prayers for a speedy recovery for his 2.0.

We closed in prayer.

I enjoyed getting out to the Shipyard this morning and seeing some faces I don’t get to see that often. Good to see 2C out today after a short absence.

Thanks to the men who posted and pushed themselves and me to get better today.

Dixie Chick