Easter weekend. A full moon on the horizon. A beautiful brisk morning. A perfect setting to bring 17 men including an FNG Roll Tide’s son (Gilmour) and Riptide from Carpex to the Bear at New Bern High School. After the back beatdown from Unicorn the day before, the QIC needed to stretch out the front side of our upper bodies to balance things out. After botching the F3 mission statement and disclaimer for our FNG, the clock struck 7am and we jumped in.
Warm-o-rama:
SSH x 25
Cotton Pickers x 10
Wide Cotton Pickers x 10
Sun Gods x 10 (reverse x 10)
Cat Stretch
Twisting Oblique Stretch
Downward Dog Windsor Stretch
Lying Cross Leg Stretch
Baseball Shoulder/Tricep Stretch
The PAX seemed to appreciate the extra stretching and warm up as it was perfect preparation for The Thang. We did a quick mosey over the front field for a series of bunny hop ladders:
Circuit 1
Cone 1 – 5 Merkins with small bunny hop to next cone
Cone 2 – 10 Merkins with larger bunny hop to next cone
Cone 3 – 15 Merkins with broad jump bunny hop to next cone
Cone 4 – 20 Merkins with mosey back to baseline
Circuit 2
Mosey to the benches next to the field. 4 men per bench, 2 on each side.
Side 1 – 10 Box Jumps
Side 2 – 20 Dips
Rotate
Circuit 3
Cone 1 – 5 Wide Merkins with small bunny hop to next cone
Cone 2 – 10 Wide Merkins with larger bunny hop to next cone
Cone 3 – 15 Wide Merkins with broad jump bunny hop to next cone
Cone 4 – 20 Wide Merkins with mosey back to baseline
Circuit 4
Back to the benches for:
Side 1 – 10 Bench Bunny Hops
Side 2 – 10 Incline Merkins
Rotate
Circuit 5
Cone 1 – 5 Diamond Merkins with small bunny hop to next cone
Cone 2 – 10 Diamond Merkins with larger bunny hop to next cone
Cone 3 – 15 Diamond Merkins with broad jump bunny hop to next cone
Cone 4 – 20 Diamond Merkins with mosey back to baseline
After a quick 10 count we gave the chest a break with some Over/Under work:
Circuit 6
We formed a Plank Line with each man taking turns bunny hopping down the line. After completion, we pulled the plank in a little tighter (more of a pike plank) and each man crawled through the tunnel of love. The shoulders were burning after that one.
The PAX gathered there things and moseyed over to the Overhang for:
Circuit 6
Bunny Hop Calf Burners
Stair 1 – 5 Calf Raises
Stair 2 – 10 Calf Raises
Stair 3 – 15 Calf raises
Stair 4 – 20 Calf raises
Stair 5 – 25 calf raises
Stair 6 – 30 calf raises
Stair 7 – 35 calf raises
Circuit 7
Everyone grabbed a box to complete:
5 Burpee Box Jumps
10 Decline Merkins
3 Burpee Box Jumps
Circuit 8
Wall Sits x 10 count per man
Balls to the Wall x 5 count per man
Mosey back to the front for:
Mary:
LBC’s x 75
Dying Cockroach x 15
Box Cutters x 20
Superman/Banana x 10
James Bond x to failure
Announcements:
Honey Wagon is setting up a table for Alzheimers Association event in May (see him for more details)
Still time for sign up for Dad camp at Seagull August 17 (sons and daughters of all ages allowed)
Schedule for Next Week – WE NEED Q’s – so please sign up, or if new you can co-Q with someone.
Fartlek – II fingers
Bushwood – OPEN
Point – OPEN
Bear – OPEN
Closed in prayer.
Thanks for the opportunity to lead the group this morning. Great turnout and great effort! Safe travels to those on the road this Easter weekend. Blessings to everyone and their families! Happy Easter!!
~ Acolyte