11 Pax gathered at Iron Valley on a warm 55 degree morn to show an old slow carpetbagger from from way up I-26 how the boys in Erwin roll!!! It was YHCs 5ths straight day of posting, so The Unicoi County boys took it easy, as not to make YHC feel bad about his lack of stamina.
We warmed up with WMH 10 count left and right, SSH x 20 IC, TTT x10 IC, 20 count down dog, Overhead Block carry for 75 yards.
1.5 Miles of Farmer Tag. Pax split into two man teams, Pax 1 completed an exercise while Pax 2 started a 2 block farmer carry around the track, Pax 1 then ran to catch Pax 2, Pax 2 completed the exercise while Pax 1 continued the lap with the blocks, Wash Rinse Repete until the lap was complete, Plank on the six. Exercises changed each lap as follows
- 5 burpees 1st lap
- 10 Squats 2nd lap
- 1/2 mile break – Block Curls x20 IC and Lawnmowers x10 IC Each Side
- 10 Mercans 3rd lap
- 10 lunges 4th lap (each leg as one)
- 1 mile break – Overhead Block Press x 20 IC
- 20 Mnkey Humpers 5th lap
- 5 Burpees 6th lap (per Grillz Request)
90 seconds of Seal Sit Ups
CIRCLE OF TRUST
Guard your heart, focus on your relationships, you never know who is watching, we are setting examples even when we don’t know it.