6 faithful pax posted on a chilly May morning for a promised beatdown. YHC notified everyone that burpees and bear crawls were on the Monday menu, and YHC keeps his promises. Johns Creek’s finest posted in the parking lot and observed the beatdown. We did not take Flo’s suggestion for monkey humpers on the hood of the patrol car. Maybe next time.
Warmup: IC
- SSH
- Cotton Pickers
- Imperial Walkers
- Merkins
The Thang:
Mosey to the soccer field. Sprint from one end to the other. Plank. Regular merkins IC x 10. Sprint back to other end. Werkins IC x 10. Sprint back. Diamond Merkins IC x 10. Sprint. Stagger merkins IC x 10. Sprint. Stagger merkins other arm IC x 10.
Bearway to Heaven. 7 cones. Suicides but in bear crawl out and sprint back. 14 burpees at “home cone.” Then decreased by 2 burpees until down to 4. A real pax favorite. Keeping the cones in place, we ran and did various exercises. 20 LBCs, 20 Carolina DD, 20 BB situps, 20 seal jacks. AMRAP for 10 minutes. One more round of suicides. Some slow and regular seal jacks at the end just in case the shoulders weren’t smoked. Mosey back for Mary. Dolly, Rosalita, Freddy Mercury, and Dying Cockroaches.
COT and BOM. Praises for YHC’s father-in-law and great 3rd F with Movers and Shakers. Prayers for CAA training and prep for the summer. Great work today. Let’s get some FNGs out soon.