13 Pax members woke before the rising sun and stepped out into the chilly 36 degree air of Ponte Vedra (The Bandlands). We started the COT a little differently and listened to “The Duke “ recite The Pledge of Allegiance. Followed by a an Inspirational note from General George Patton.
”Now if you’re going to win any battle you have to do one thing. You have to make the mind run the body, never let the body tell the mind what to do. The body will always give up. It is always tired in the mornings, noon and night. But the body is never tired if the mind is not tired” GGP
15 Side-Straddle Hops
15 little baby arm circles FWD/BKWD
15 Michael Phelps
15 Flutter kicks (4 count) in cadence
15 Hello Dollies
Remaining in the COT for some MARSOC Short Card (Semper Fi)
30 Crunches LBC
15 Mountain Climbers
15 Flutter Kicks
5. Dive Bombers
Push-up from downward dog, dive head between arms slowly till chest is up. Reverse to butt high downward dog
15 Cherry picker
15 Chain Breakers
15 Superman Back Extensions
5 Dive Bombers
Mosey to Right Field Fence
10 Burpees followed by UP Chuck (over the Fence) 10 Mountain Climbers
Mosey to mid field. 10 Merkins Left Field Fence 5 Diver Bombers, Up Chuck over Fence 20 Squats
Up Chuck back over, and Mosey to Home Plate.
Starting at home plate. Bear Crawl to 1st, (pair up) Firmans Carry or Piggy Back to 2nd, swap with partner to 3rd, and Crab crawl to home.
Mosey to concession area
Bear crawl to light pole at middle light pole Pom Pom Lunges to concession stand.
20 Box Jumps
20 inclined pushups
Circle up for 20 Big Boy Sit-ups
Mosey to light pole
Centipede bear crawl to parking lot.
Barn Burner 3 Stations
1st cone: 5 Dive Bombers
2nd cone: 10 Hello Dollies
3rd cone: 15 Merkins
Return to COT/Flagpole:
Sing/Song Cadence PAX run
Last night the devil whispered in my ear, “you’re not strong enough to withstand storm”
Today We whispered in the Devils ear, “We are the storm”