Carterican Court Back Blast

I guess the pre-blast to wear your B-shoes moved a lot of the PAX over to the asphalt of the Swashbuckler since Q+3 was the attendance this morning.  It’s nice to get a little time on the freshly manicured Rotary Park field instead of pounding pavement all the time, right Jang?.

The inspiration for today’s workout came to me while I was dragging my decoy sled full of yard debris and logs the other night at home. What a great way to mix things up. So here is how it went down after the disclaimer was given:

Mosey to the Upper lot for:

Side Straddle Hop x 15 IC

Cotton Pickers x 10 IC

Windmill x 10 IC

Sun Gods forward and Reverse

Stretching

Mosey to the soccer field for some log work:

YHC brought the decoy sled with three small logs with four cones set out.

Round 1:

Three logs in sled, ea pax drags the sled to the first cone and back while rest of pax does merkins, then the next pax goes

Then, Two logs in sled dragging to second cone, exercise is squat air presses,

Last- 1 log dragging to far cone, exercise LBC

Round 2

Drag sled with Three logs to the far cone, LBC

then two logs to the second cone, squat air press

last 1 log to the first cone, merkins

Round 3 done 2X

Paired up, Partner A does lunges with log to first cone while partner B does air presses and switch

next round partner A sprints with log to second cone while partner B does air presses and switch

last round partner A fast walks to far cone while partner B does air presses and switch.

Round 4: Enough with the logs

Standard suicide to each cone

Back pedal suicide to ea cone

Bear Crawl to first cone, sprint to the next cone, bear crawl to the last cone and repeat coming back to the beginning

Round 5 to the Shelter

Next was my standard shelter exercise of

Dips, Erkins, Derkins, Step Ups x 10, x15, x20 with a lap to the shovel flag and back

With a few minutes left, to the shovel flag we went for a short round of Mary that included box cutters and X&O’s

Announcements: County wide PAX convergence coming up Sat Oct 13 at West Carteret, watch Slack for more details

Prayers: Lassie’s Brother and Meemee’s wife

Monkey took us out in a great prayer today.

Thanks for the opportunity to lead

Suitcase