Poseidon’s Revenge

It was a clear and delightful morning as your YHC arrived early to enjoy a cup of Joe and survey our newest AO in Jax Beach.  I dialed in a little Classic Rock on the radio, took a sip of my coffee and let my mind wonder as I mentally prepared to Q the Pax.  When from out of NO WHERE there is a knock on my passenger side window.  Startled but not panicked I slowly roll down the window to find Snaggle lost in the parking lot. The Heart is pumping now, so I figured why not go for a leisure stroll to get this day started right. The PAX arrive…………………..

Warm up

Discipline = Freedom.  Discipline is doing the right thing when you fell like doing the wrong thing!

COP

SSH x 20 IC

BAC FWD x 15 IC DN Recover

BAC BKWD x 15 IC DN Recover

Moroccan Nightclub x 20 IC

Rockette Hillbilliew x 20 IC

Merkins x 10 IC DN Recover

Mountain climbers x 15 IC

Monkey Humpers x 15 IC

McDreamies x 15 IC

The THANG:

Start in Middle of Field at the Flag. Sprint to Cone #1 Perform exercise, Sprint to Cone #2 Perform exercise, Sprint to Cone #3 Perform Exercise, then to Cone #4 Perform Exercise then back to Flag and Plank until the six is in. That’s 1 Round.

Round #1 – 10 Burpees

Round #2 – 20 Lunges

Round #3 – 30 Imperial Walkers

Round #4 – 40 Merkins

Mosey to Basketball Court grabbing a few coupons from the back of McDreamy’s Sweat Mobile.

Break up into 5 teams of 4 –

Round 1

Participant 1 – Hairburners with 25# – 45# Plate length of court

Participant 2 – Rocky Balboas

Participant 3 – Merkins

Participant 4 – LBCs

Plank until the last team is finished

Round 2

Participant 1 – Overhead Shoulder Press with 25# – 45# Plate length of court
Participant 2 – Rocky Balboas
Participant 3 – Merkins
Participant 4 – WWI Situps

Plank until the last team is finished

Round 3

Participant 1 – Curls for the Girls with 25# – 45# Plate length of court
Participant 2 – Rocky Balboas
Participant 3 – Merkins
Participant 4 – LBCs

Plank until the last team is finished

Mosey Back to field

Guantanamo

Pax form a circle on their backs heels up.  First Pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next Pax in line.

COT/CR/NR/Announcements

YHC read the verse from Hebrews 12:11,  No discipline seems pleasant at the time, but painful.  Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. McDreamy made numerous announcements and 3 FNGs received their official F3 Names.  Coffeteria at Panera where YHC could finally enjoy his cup of Joe!