ALL YOU GOT BABY!

TEMP:  27 degrees and 24 by the time we left
TIME:  0700

DISCLAIMER

PRAYER

COP

WARMUP:

• SSH x30 IC
• Merkins x15IC
• Imperial Walkers x15IC
• Hillbilly Walkers x15IC
• LBAC x20IC
  LBAC in Rev x20IC
• TTT x15IC
• Willie Mays Hayes x15IC

THE THANG

PAX established their baseline physical performance on the listed exercises.  2 min each exercise as many as you can.  If you were unable to come out this morning and want to replicate the workout, allow approximately 3 min rest between the exercises in bold and approximately 20 sec between the others.  YHC demonstrated proper technique for bold exercises so that the partners only counted reps with the correct form.

Each PAX had a index card and each pair a pen.  Record the number of reps and any weight (vest or ruck) used.

EXERCISES:

• MERKINS
• SQUATS
• BIG BOY SITUPS
• Lunges
• Dips
• PULL UPS
• Heals to Heaven
• American Hammers

CIRCLE OF TRUST

PRAYER

MOLESKIN
YHC intended to incorporate a 1 mile run for time with the exercises, but we ran out of time.  The cold weather gear, wordy explanations of form, and slow transitions to each exercise contributed to quite a bit of lost time.   I will get better.

The results were not shared but the PAX will use this information to establish their physical fitness goals for 2018.  The same test will be performed in DEC to assess our progress.

ANNOUNCEMENTS