COT at 0530 due to several PAX needing to leave early. The importance of Prayer. It not about you! We circled up and had a 30 second prayer for the man to your left and YHC closed us out.
YHC posted @ the Dog Pound in Knoxville, TN a few weeks back and was introduced to “The Seven of Diamonds” – It SUCKED – Figured the men of #The Mount needed to “Embrace the Suck”. It went a little something like this:
Warm Up:
Good Mornings
ATT
Windmills
While running in Place: Seal Claps, Mohammad Alis, Overhead Claps
The Thang
Mosey to the far side of Walgreens:
Line up on the Rail for Tricep Dips
Mosey to road near Walgreens – 7 Burpees OYO
Mosey to end of road near Walgreens – 7 Burpees OYO
Mosey to top of Walgreens Hill – 7 Burpees OYO
Mosey back to Rail in Walgreens lot – 7 Burpees OYO
YHC explained to each PAX that they just completed the 1st round of “The Seven of Diamonds” – four stops with increasing reps each lap the shape of a diamond (roughly)
Round two – 14 Merkins each stop
Round three – 21 Squats each Stop
Round four – 28 LBC’s each stop
Round five – 21 Squats each stop
Round six – 14 Merkins each stop
Round seven – 7 Burpees each stop
Doc McStuffins lead the fastholes in Ab exercises while waiting for the six to finish
Mosey to the wall – Tricep Dips
Mosey back to Flag for individual PAX called Mary:
Doc McStuffins – American Hammers
DoughBoy – Box Cutters
Daphne – Hip Dips
Dragon Fly – LBCs
Biscuits – Leg Raises
Recover to your feet for last called exercise – Humpies
~Flex Seal
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