The #SF was pounded into the ground and 18 men gathered ’round this morning and joined YHC for some flip flop’n on the concrete monster. Included in on this full-body makeover was some much needed bear crawling…up and down the hill, a core chain tune up, and a few other things sprinkled in.
- Disclaimer
- COP:
- SSH X 20 IC
- Mtn Climbers X 20 IC
- Imperial Walkers X 20 IC
- Burpees X 10 OYO
- LBAC (front and Back) X 15 IC
- PAX partnered up as 1’s and 2’s, each grabbed a coupon, and headed to the Concrete Monster
Thang (the 1’s left their coupon against the fence….those blocks had to watch the entire time –we never got to the part where they were needed)
The 2’s lined up across the bottom of the hill and did Dancing Chilcutt while the 1’s completed 30 yrds of Walking Lunges at the top. Once the 1’s were done they bear crawled down the hill and flip flopped with their partner. Partner 2 ran up the hill. rinse and repeat for 10 mins.
We kept our places….although it wasn’t quite that simple. Those at the bottom completed 10 deep/Slow Squats, aided by the use of their coupon, while their friend at the top performed the dying cockroach. This time, once the bottom dwellers were done, they ran backwards up the hill to flip flop with their pal….who ran down the hill. rinse and repeat for 10 mins.
Next, the PAX at the bottom were asked to complete 20 erectors while chest pressing their little friend, #coupon, all while the PAX on top rode their bicycle with Freddie Mercury. Once the 20 erectors were done the PAX would bear crawl up the hill and flip flop with their partner. rinse and repeat for…. you guessed it, 10 mins.
All PAX returned to the flag for the #CoT.
Announcements: Zombie Run this Saturday, 9:00 am at Camp Fellowship in Waterloo. get there early if you want to get in a good “Warm up” with Meatloaf…he’s continuing to build on his mileage, getting ready for a Marathon.
Prayer requests: Pooh bear’s father in law suffered a stroke and is currently recovering in ICU. Will most likely be moved to a “normal” room soon.
Keep Kobayashi in your prayers. dealing with some tough stuff at work. pray for strength to get through it.
Message: Be intentional about Making a difference, somehow in someone’s life today
I’m Unplugged and I approved this workout.