20 strong attacked the workout this morning and this is how it went down..
Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s
Polar bears: Polar bear (which is a bear crawl every 5 steps 1 merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times !
Track : Run track to the bars – 20 WW11 situps – continue running track to the dips bars – 20 dips. REPEAT 4 Times!
Ring Of Fire : 10 merkins while holding plank.
It was a nice cool morning compared to what we have had lately … As usual the pax rolled in right on time to begin the workout. The Polar Bears (first introduced by Hardywood @ Battuea ) were a big hit this morning YHC heard nothing but positive mumble chatter throughout that whole exercise 🙂 it was all smiles this morning 🙂 The PB’s certainly got are blood pumping and arms and shoulders smoked.. Good bit of ab work mixed in with the PB’s was a crowd please er as well …. Toga, Hardywood, Flipper showed that they each had experience with the Polar Bears as they rolled through them – it was great work by all of the pax – finishing strong – that whole exercise was no joke…
We mixed in a little run after all that crawling around much to the pax delight … Everyone ran the loop 4 times and cranked out the WW11’s and dips except for Saab who did 5 (overachiever )… Atta baby Saab – love it! No 10 counts or breaks for the pax this morning – a typical Swirly Q…
Excellent job by everyone – as always it’s a pleasure to lead this fine group of men and it was a great way to start the day. Go out there and continue to give it your best today fella’s !
Announcements : Ramm – RammGears tomorrow – Dogpile, Gridiron on Saturday, Trail Run Sunday.
Thanks to Gumbo for taking us out this morning – very well said brother!
See y’all in the gloom…