I Can Do This All Day

Preamble:

Warm-O-Rama:

Disclaimer Issued.

SSH: x 20

HillBilly x20

Cotton Pickers x 12

Abe Vigoda x 10

The Thang:

The set-up:

Mosey to Blue’s House of Pain:

MEDICINE BALL EXERCISES:

Used basketballs purchased en masse at Goodwill and pumped water to about 85% full.

• SQUAT AND THROW against wall 15 total
• SIDE ROTATIONAL THROW against wall– 10 each side
• OVERHEAD THROW against wall – 20 total
• KNEEL ROTATIONAL THROW against wall – 10 each side
• Take a knee, face sideways with knee to the wall x10
• FEET DOWN – SIT UP THROW against wall. Feet  never leaves the ground, sit up, throw to wall and catch, OYO

Return balls, mosey to ladders:

LADDER EXERCISES:

• Icky Shuffle
• Ali Shuffle
• Bunny Hops
• Hopscotches

Mosey to Tires:

TIRE EXERCISES:

Tires sourced from used tire stores…

• LUNGE AND TWIST
• SQUAT & MILITARY PRESS
• CIRCUITOUS Feet switch places in air
• FAST FEET (& Double Time) Left foot up, right foot up, Left foot down, right foot down
• OVERHEAD SQUATS hold tires above head with arms straight
• DRAG RACE Plank with toes inside tire, use core to pull tore towards arms, then walk arms forward back into plank
• DRUNKEN SAILORS . Tip tire on edge, first left then right, add merkins in the middle
• AMERICAN HAMMER – LOVE TAPS hold tire by outside, parallel to ground, touch ground lightly on either side
• AMERICAN HAMMER – POUND THE GROUND, hold tire perpendicular to ground, slam down as hard as you can, bounce it back up
• TIRE TOSSES- Throw tires backwards over your head
• SEATED TIRE PULL: Use the large construction tire, on your 6 and grab rope (position #1), pull until the front man’s feet are touching the tire, then scramble back to the Postion #1 and begin again

Mosey to DSB Bucket, grab DSB, then onto the brick walkway.

MEDICINE BALL EXERCISES:

Used basketballs purchased en masse at Goodwill and pumped water to about 85% full.

• SQUAT AND THROW against wall 15 total
• SIDE ROTATIONAL THROW against wall– 10 each side
• OVERHEAD THROW against wall – 20 total
• KNEEL ROTATIONAL THROW against wall – 10 each side
• Take a knee, face sideways with knee to the wall x10
• FEET DOWN – SIT UP THROW against wall. Feet  never leaves the ground, sit up, throw to wall and catch

Mosey back to flag,

40 Yard Sprint

Mary with Abwork to the finish

COT:

A great time with a couple of PAX’s who came ready to grind.  Both @GreaseMonkey and @Foley chose to accept YHC’s incessant screaming with go0d humor.  Great to be with men who inspire and humble me.  I have much to learn, but brothers like these are there to help show me the Path, and I am truly grateful to lead them in the beatdown.

Naked-Man Moleskin:

Last and most importantly, the COT ended with @GreaseMonkey being recognized for leadership above and beyond all expectations with the sacred “F3 Georgia Flag Tactical Vest Bottle Koozie”:

Thanks for all you do for F3 Alpha, @GreaseMonkey.  You are #HIM, and true inspiration!