Rusty’s return

Preamble:

I’ve been out of town for most of the last 3 weeks.  I’m ready to go!

Warm-O-Rama:

Windmill x 10

Hillbilly x 10

Monkey Humpers x 10

Copper Head Squat x 10

Toy Soldier x 10

The Thang:

Everyone in the PAX has a full-sized cinder.  We put that cinder on our shoulder and went for a stroll.

Down the trail, to the first light pole, we circled up.  Here is the exercise:

1 Cinder Swing –> 1 Merkin

2 Cinder Swings –> 2 Merkins…  All the way up to 10.  Once you get to 10, go back down until you finish with a set of “1.”

Carry the cinder across the street to the gazebo.  Here, we did 3 sets of the following:

• 10 Cinder V-Swings
• 12 Step-Ups (double count)
• 15 Dips

Carried the cinder back across the street.  Here is the next exercise:

1 Cinder Squat –> 1 Row

2 Cinder Squats –> 2 Rows…  All the way up to 10 (we didn’t go back down the latter).

Making our way back to the flag, we stopped at the last light pole for the following:

1 Bicep Curl w/Cinder –> 1 Skull Crusher

2 Bicep Curls w/Cinder –> 2 Skull Crushers…  All the way up to 10. 

From there, we headed back to the flag.  And time!

COT:

Praying for this country.  We had gratitude to be back to the original spot where we normally exercise every morning.  We also said a prayer for our brother P.I.

Naked-Man Moleskin:

It was great to be back with the boys.