Hero Patriot 12.02.17

We had 7 great men join the Q this morning for the Hero Patriot.  Misty had completed his 4.5 mile warmup and the weather was great, so we proceeded to mosey to the tennis courts to begin at 7am sharp.

Warmup:  SSH x20, Windmills x15, Sun Gods x10ea way, Cotton Pickers x15, Lt over rt stretch, Rt over lt stretch

We then ran to the track for a warm up lap and stopped at the 50 yd line on the Home of the Patriots side.  We partnered up and began the following:

15 Partner merkins on the track at the 50 yd line. Run to the Scoreboard for 5 burpees, 15 squats, and 25 LBC’s.  Run to the visitor side 50 yard line and do 15 partner merkins. Run to the other end zone and do 5 burpees, 15 squats, and 25 LBC’, Run back to starting point and plank for PAX.  The next round we substituted 15 partner leg throw downs for the merkins and performed the same lap.  After Lap 2, we went back to merkins and increased to 20, keeping the other excercises the same.  Lap 4 was 20 leg throw downs and we planked for the PAX.

We moseyed to the pull up apparatus that we all enjoy so much and did a couple of rounds of pull ups and dips.  While one partner was performing pull ups, the other was doing WW1’s.  We alternated until we had each completed 20 pullups and 26 dips.  We moseyed back to the home bleachers and did 2 bleacher snakes.  After the bleachers, we went back to the pull ups to complete round 2.  We did the same pull ups and dips and did Freddy Mercury in between.  After round 2, we moseyed to the bleachers for 2 more bleacher snakes.  We completed a cool down lap around the track and took it back to the flag to close out with Mary- X and O, LBC’s, and American Hammer.

Our only announcement was a big one- Suitcase has been working hard and strong to improve his overall conditioning and he proudly demonstrated his hard work by recently running a 5k in G-vegas at a time of 27 mins 16 sec.  Awesome Work Suitcase!!  No prayer requests, so Bayliner took us out.  Thank you to eveyrone that came out to the Hero and all your hard work- Bayliner