A few new things

The good Lord gave us great day for a beatdown. Temps starting out in the low 60’s and sunny.  Mega Watt posted, he is in on some R&R time from service. We had two pax from The Station this morning. Thanks for coming over Off Center and Good Hands. We had an FNG post this morning as well and we call him Bobby Boucher. He got that name cause he thought it was a good idea to leave the pax mid beat down to go get a drink of water. YHC had sat down and was looking at the exercise list on F3 Nation and found a few things to try out. And this is how it all went down.

1st new exercise is called Batwing all IC and dont let your arms down.

Batwing

Little Arm Circles x 20

Reverse little arm circles x 20

Seal claps x 20

Overhead claps x 20

Good arm burn!!!!

Copperhead squats x 10

Windmills x 10

Mosey around park for the 2nd new exercise call Charles Bronson. It goes like this. All OYO

SSH x 50 run about 75 yards then drop down and low crawl about another 10 yards then run back to start line.

Merkins x 50 repeat run and crawl

LBC x 50 repeat run and crawl

Squats x 50 repeat run and crawl

Mosey over the the box factory for the 3rd new exercise called Crazy Indian. It goes like this.

Line up on the wall Balls to The Wall style when q says go one pax drops down and runs to the front just like in and Indian Run but staying in BTTW stance.

Mosey back to the grass and YHC dropped B.O.M.B.S on the pax. Changed Big Boy sit-ups to LBC.

Burpees x 50

Overhead claps x 100

Merkins x 150

LBC X 200

Squats x 250

Now for the 4th and final new exercise called Bernie Sanders.

Start at the bottom of the hill and back peddle up the hill the run back down x 3. Very good quad burner.

Time for a little date with Mary

Box cutters x 10

Low dollies x 10

Reverse LBC x10 oyo

American hammers x 10

W.O.D.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6‭-‬7 NIV