Forge Ahead

6 Pax showed up at 6pm to Double Down. YHC had some car troubles and showed up a little late but still ran Hans Solo. 2 guys rucked for 3 miles and SOC, Big Bird and OTC put a few miles under their belt.

12 Pax arrived for ANCHOR on a seasonally cooler (but still very humid) Florida morning. YHC came armed with some new exercises … that’s what happens when you have a 2 hour flight delay from the night before.

COP:

• Seal Jacks x 20 IC
• Don Quixotes x 15 IC
• Little Baby Arm Circles Forward x 20 IC
• Little Baby Arm Circles Backward x 20 IC
• Big Arm Circles Forward x 20 IC
• Big Arm Circles Backwards x 20 IC
• Raise the Roof x 20 IC
• Chinooks x 20 IC
• Moroccan Nightclub x 20 IC
• Happy Jacks – 5 SSH, then 2 quick jump squats (4 rounds)
• Carolina Dry Docks x 10 IC
• Plank Jacks x 20 OYO
• Tempo Merkins x 10 IC
• Alternating Shoulder Taps x 20 IC
• High Plank to Low Plank x 10 IC (*still don’t know the name of this one)
• Iron Mike (lunge jumps) x 20 OYO
• Hydrollic Squats x 10 OYO
• Circle Burp – with high knees, each Pax calls out “down” then everyone does a burpee

Some mumblechatter going on … yes this is just the warm-up

The Thang:

Run-n-Railroads

• Indian Run  to the back part of the park
• Railroad Track it back

Cones-n-Biscuits

• Bear-muda Triangle (combines YHC’s 2 least favorite things: bear crawls & burpees) – 3 cones about 15 yards apart. Bear crawl to cone #1, then 1 burpee. Bear Crawl to cone #2, then 2 burpees. Go all the way up to 10 cones and 10 burpees.
• Earn Yo Biscuit (YHC named this one) – 4 cones set up in the shape of a big biscuit (about 40 yards by 15 yards). Mosey on the short sides and Sprint on the longer sides, after lap #1, do 5 hand release merkins, Continue for 4 rounds, while adding 5 more merkins (i.e., 5, 10, 15, 20).

Super proud of you guys for pushing it and working hard the entire time

Ring-o-Fire

• Howling Monkeys – we started with 2 Pax at opposite ends, 10 monkey humpers, then the next person goes. 4 times around. *Penalty of 20 burpees if one side caught up to the other. Luckily for the Pax that it didn’t happen.
• Wave of Merkins – get into plank, then 1st person merkin, then the next person and so on. Gets back to the start and add another merkin. We went up to 5 rounds.

5 Minutes of Mary

• Guantanamo
• Side Plank Holds (hold for a 3 count then down for 1) x 20 IC
• Floyd Mayweather Plank Punch x 20 OYO
• Switch Sides

COT / BOM:

• Obviously prayers for Jumanji, Snuffy & LegoLand as they help with the Orlando launch
• Prayers for some co-workers and friends regarding health issues (Rachel & Michelle)
• Disco should be coming back soon

Peace Out — PYRO