PAX:  Jiggawatt, TPS, Weber, Ozone, Ponch, Kaizan (IR appearance), YHC Jitterbug

Inspired by Jocko Willink’s workouts listed in his “Discipline Equals Freedom” book, I decided to introduce one to our group at Kernodle Middle’s AO.

Warm-O

Plank hold 15 secs, Hip Dips: 5 ea side, Slow Full squat hold: 10 secs, 1 Burpee, 5 SSH’s SC

3 regular Merkins, 3 Wide Merkins, 3 Diamond Merkins, 3 full range Squats, 3 burpees, 10 SSH’s SC

THANG

Mosey to track area, at goal posts, 3 Pax on each end of the field, MAX pull ups, 4 sets

2 Mins of sit ups, Run 400 meters

At 50 yd line, 3 sets of Max push ups,

2 mins of homer marge, Max burpees in 2 mins (I did 15).  Run 400 meters

25 lunges each leg, full range if possible

2 mins of crunches, Run 400 meters

Mosey to main school building to wall

3 sets of balls to the wall to fatigue, 2 mins of V-ups, Mosey to the flag.

MARY

Low Slow Flutter (this is a main stay in the SEAL team workout!) 12 IC

American Hammers -Let Freedom Ring!  12 IC

Announcements:

Kaizan to Pakistan on a mission trip through June 27.  CSAUPS?  July 4, Sad Clown AO convergence.  Blue Ridge Relay in Sept., we need a few guys, contact me or Matlock.

COT:  TPS took us out.  Had 4 at coffeeteria at Jake’s Diner!  AYE!