I have been trying to come up with some new exercises for when I Q, so when I was reminded that I had Fury this week I decided to pull out all the toys out of the box, and bring a couple I have been thinking about. Prison Yard work with a new version of bearcrawls.

Weather: Very Humid!

Disclaimer: Given At 1 minute warning

Warmups: 50 SSH in cadence, 20 Burpees, 20 merkins, 20 squats OYO.

The Work…

Each pax had a station with a exercise that rotated clockwise.

1- Dips, 2- battle rope, 3- tire flip, 4- sledge hammer to tire, 5- bearcrawl tire drag, 6- Bucket carry, 7- thrusters with 20 pound dumb bells, 8- pullups, 9- curls with 30 pound dumb bells, 10- tricep extensions. The Pax bear crawled dragging a tire attached to a harness all the way to the trees, and run back dragging the tire. After returning each pax can rotate stations. We got through 2 whole rotations before I called time for the last section of the work. Last section was a Ladder work in the order of: 10 burpees, 10 burpees 20 merkins, 10 burpees 20 merkins  30 squats, 10 burpees 20 merkins 30 squats 40 crunches, 10 burpees, 20 merkins 30 squats 40 crunches 50 flutter kicks. time was called before most of us could get through the first round, unless your name is Crayola and Bengay. We put all the toys away and circled up for COT.

Announcements: Sasquatch CSAUP! Get a partner, and get it done.

Prayer request: Quickie recovering from surgery.

Praise report: 2C tested negative for Covid 19.

Hope everyone enjoyed the workout, its something special to see guys in agony and pushing through it, puts a smile on my face. until the next time.