Post Delta Flight Workout

Location: The Anchor – @ the lovely downtown Beaufort City Marina

Conditions: Clear, Windy and 55 degrees

QIC: BigEasy

PAX: Putin, Crack, Otter(Respect), Grape juice, EEEEE, Mr. Roboto, Cardiac(Respect).

YHC coming in hot @ 0530. I felt like I had been shot out of a gun due to being trapped in Atlanta for 6 hours the day before arriving at my place of rest at 2350 hours. Still feeling angst and ready to get after it, I jumped to the flag to meet all the happy faces. No time to waste – Good to see you, men, now let’s get started.

Disclaimer: Exercise at your own risk, push the man next to you but don’t hurt yourself. Modify the exercise to suit your ability if necessary.

Warm-up:

  • SSH x 25
  • Windmills x 25
  • TTT x 20
  • Seal Jacks x 15
  • Countdown Merkins x 15
  • Mountain Climbers x 15

Mosey to the Amphitheater

The Thang:

Partner up  at on one side for 100 Burpees, 200 Merkins, and 300 Squats

Partner 1 lunges across the lawn to the other side of theater and return runs while partner 2 does exercise. Swap then rinse and repeat till total is fulfilled in each category.

Traveling MOM

  • Move to the swings for Derkin Shoulder taps. Feet up on swing, arms straight down. Balance on swing now alternating taps 10 each arm.
  • Circle up – on your six for flutters x 30
  • Back Scratchers x 20
  • Guantanamo
  • LBC’s on your own x 50
  • mosey Indian run back to the flag – jailbreak last 50 yards. *** Putin had assume the dog position so let’s do that.
  • Dirty Dogs x 15 each leg
  • Plank stretch – right arm – left arm

Done.

COR / NOR

Announcements:

Moleskin

Not much mumble chatter this morning. EEEEE expressed his need to walk tomorrow in a wedding while lunging across the field. Otter has good form in all exercises. GrapeJuice encouraged my push. Burpees suck but they make you better. Everyone did a great job pushing through. It is good to see everyone again and have the privilege to lead!

ISI > BigEasy OUT!

 

 

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