• Thursday September 7, 2023
• 0530-0615
• Jaycee Park
• 73°F, 84% Humidity

Pax (4 with the Q)
Robin Hood, Eggplant (Respect!), Blue Oyster (Respect!)

QIC
Radiator

We began with the Mission Statement and the disclaimer. No FNGs this morning.

Warm-A- Rama
SSH x 15 IC
Moroccan Nightclub x 15 IC
Chinooks x 15 IC
String Rippers x 15 IC
Imperial Walkers x 15 IC
Stretching: Bend back with arms up, then down to touch your toes. Repeat x 3..

The THANG
First man takes coupon and carries it down to the end point and back while the rest of pax AMRAPs the exercises below. Choose any coupon you like but take a different one each time. Before he leaves with the coupon, he leads the pax in side-straddle hops (or an alternate exercise of his choosing), while practicing proper cadence including the correct way to introduce the exercise. “The Next Exercise is _______……Starting Position…..Move!…In Cadence…..Exercise!” then calling the cadence. Practice makes perfect. This is also the cardio/rest period between sets.  A playlist of classic rock tunes accompanied the beatdown.

1. Merkin
2. Bicep Curl
3. Triceps Extension
4. Goblet Squat
5. Lateral Raises
6. Overhead Press

The coupons used:
Cinder blocks, 1 pair of 2
60# sandbag
5-gallon Jerry can (full of water)
Log

Mary
• Hold plank for 60 seconds (each of 4 pax count to 15 around the circle)
• Alabama Prom Date x 15 IC
• Heel Touches x 20 IC
• Box cutter x 15 IC
• Freddie Mercury x 30 IC
• American Hammer x 1 IC

Announcements
• Service project coming up Sept 23. Watch for a formal announcement.
• Nutrition challenge is ongoing and meets at 0630 in Fidelity’s parking lot next door to Starbucks on Green Valley.

COT
YHC reminded the pax that the COT is a sacred part of the workout and is one of our Core Principles. What is said at the COT stays at the COT, but it is also a place for us to lean in and lean on our brothers for encouragement and support. Whatever your jester, whatever your struggle, there is a good chance one of your fellow pax has been there too and can offer support.
YHC took us out.

The Moleskin
• Shocker, hope you feel better soon brother.
• Honored to lead. The hardest part of your day is over!

Radiator – out!