Sweat more – Bleed Less

YHC and DDay did a 3 mile PreRun and it was a Christmas miracle as he managed to keep his shirt on not only during the run but through the entire workout!  We joined up with 8 more Pax ready to get after a pre-announced return of Meathead Monday on a blustery cool Nocatee morning!

Welcomed the Pax, No FNG’s, read the disclaimer and we got going.

Warmup:

SSH, Reacher, Down Dog, Valdez, Peter Parker, Hillbilly.

Curb to curb – walking lunge, toy soldier, side shuffle, high skip, bear crawl

The Thang:

Pax used a variety of dumbbells, kettlebells and ruck plates.  We did the workout to Apple Music Christmas Rock playlist which brought out the Christmas spirit until we came to the John Lennon classic “Happy Xmas”.  The Yoko Ono solo was like psyops for the Pax and YHC commented that Mark David Chapman definitely shot the wrong person 😂 On to the workout. 

3 circuits.  3 sets of each circuit. 10 reps each exercise. 

Circuit 1

• Hammer curl
• Goblet squat
• Merkins
• Plank pull through
• Stair Lap

Circuit 2

• Thruster
• Lateral lunge into reverse lunge
• Renegade Row (with merkin)
• Leg raise toe touch holding weight
• Stair lap

Circuit 3 ( no stair lap)

• Stiff leg deadlift
• Curl press
• Chest press tricep extension
• Flutter kicks holding weight

Finisher laps around the Nocatee Welcome Center parking lot

• Farmer carry
• Rack carry
• Overhead carry

COT

Namarama – all respecters plus Oops who kept us honest!  Pool Party South this morning!

Message – The more you sweat in training the less you will bleed on the battlefield.  YHC has found that very true especially now in the Respect category.  If I do some extra work I stay off the IR!

Announcements – USMC PFT 12/30, Beach workout/Capital storming reenactment 1/6 at Mickler, Wolfsons 55K 1/27, Kraken 2/17, Spartan 2/27, Gate River Run 3/2, Swamp Thang in April TBD.

Prayers – for Yard Sale’s Mom, Rocco family (Green Machine and wife’s friend who passed) , Peace, guidance for our leaders, Knowledge of God’s will and power to carry it out!