You don’t need us, we need you!

Posted on Posted in Backblasts
  • When: 10/30/2023
  • QIC: Saigon Sam
  • The PAX: Wapnah, Breeze, Antman

YHC was greeted by 3 Pax at the Frontier AO on a beautiful Ponte Vedra Monday morning.

Warmup:

  1. SSH
  2. Hillbilly
  3. Arm circles forward and back
  4. Limp member, Down dog, Valdez, Child’s Pose
  5. Dog Pissers

Stability work for injury prevention:

  1. Back and Forth Lunges
  2. Single Leg Squats
  3. Single Leg Deadlifts
  4. Single Leg Curtsy Squats
  5. Tempo squats

The Thang:

Descending Ladder 30-20-10

Set 1: 30 Merkins, 30 Mountain Climbers, 30 Jumping Squats, 30 Shoulder Taps, 30 Leg Raises

400 meters

Set 2: 20 Merkins, 20 Mountain Climbers, 20Jumping

Squats, 20 Shoulder Taps, 20 Leg Raises

400 meters

Set 3: 10 Merkins, 10 Mountain Climbers, 10 Jumping Squats, 10 Shoulder Taps, 10 Leg Raises

400 meters

More USMC PFT prep & extra core:

  • 2 more sets of Max merkins 
  • 2 minute flow of Plank exercises 

Dealer’s choice

  • Wapnah – Hello Dolly
  • Antman – Big Boy Sit-ups
  • Breeze – American Hammers 

COT:

Message from Dredd speaking to men at a homeless shelter workout “you don’t need us…we need you!”  Let’s continue to EH men in our neighborhood and volunteer at TRM!

https://x.com/dagger1228/status/1718402056568881472?s=46

Prayers for Smooth’s M, for Peace and for God’s guidance this week🙏

 

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