Tough 44’s

Preamble:

One of the best things about Bad Apple’s AO is the running trail, in YHC’s opinion.  So, this morning, I did my best to ensure that Roswell taxpayer dollars put to good use.  Circled up the PAX, gave the disclaimer and began the warm up.

Warm-O-Rama:

Mtn climbers IC x15, Windmills IC x15, Walk-out Merks 10x OYO, OH lunges 15x OYO, run to pull up station to get to work…

The Thang:

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Chin up ladder 2-4-6-8-10

*Mtn climers, plank janks between sets while other PAX worked on their chin ups

44’s: 40 reps (or more/less) of an exercise + 4 min’s (of running) between sets

Run – 4 Min

Plank Rows – 40 (20 each side)

Run – 4 Min

Merks – 40

Run – 4 Min

Reverse leg presses – 40 (20 each leg)

Run – 4 Min

Leg raises on pull bar – 10 (remaining PAX performed bridge pulls while waiting)

Run – 4 Min

Lunge walk 100 yards/ 10 burpees / Lunge walk 100 yards

lead the PAX to nearest soccer field for 2 sets of 100 yard sprints

with 7 minutes left on the clock, YHC lead the PAX  on a moderate mosey back towards the pull up station for the…

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10-8-6-4-2 chin ups with remainder of PAX performing Peter Parkers, Parker Peters and shoulder taps while waiting their turns.

Arrived back where we began without time for Mary.

COT:

Thankful for all that had returned safely from holiday travel, for this nation of ours that’s in need of healing and peace and for opportunities to serve others with the strength with which we’ve been endowed.  Found out that this beatdown was the first of THREE for Brutus, today (Oh, to have the energy level of a 14 year old again!).

Naked-Man Moleskin:

Always an honor to be among and lead such outstanding gentlemen.  Sprocket out.