7 lucky bros showed up for a Daville workout that would leave them aiken. Here is what transpired…
- SSH
- Helicopters
- Crab cakes
- diamond merkins
- reverse crunches (gas pumps — they worked!)
- AST’s
- crunchy frogs
- angled knee jumps
- american hammers
- werkins
Mosey to the bus loop for round one of Aiken legs (20 of each of the following — squats, lunges, split jacks, box jumps)
Mosey to tennis courts for modified 4 corners
— Run counter clockwise to corner one, 10 merkins, run the rest of the loop and plank up for the 6
— run clockwise to corner 2 — do 20 mountain climbers, keep going to next corner and do 10 merkins, back to start and plank
— run counter clockwise, 10 merkins, run, 20 mountian climbers, run, 30 WW2 situps, back to start
— last round — stay at first corner do 40 SSH, run, 30 ww2 situps, 20 mountain climbers, 10 merkins, back to start
Mosey back to Aiken legs area for a second round of Aiken legs! Yay!
5-1-1 5-1-1
5 donkey kicks at Atlee, run to first fence, 1 burpee, run to second fence, 1 burpee, continue to chickahominy wall, 5 more donkey kicks, come back and do the burpees on the way back as well.
Then do the same exercises with 4 dk’s and 2 burpees
Repeato with three of each.
Indigenous people’s run back to the flag
a round of mary including but not limited to the following exercises — mountain climbers, hand release merkins, dirty dogs, LBCs, etc…
Numbers, Names, Announcements
NMS — Being awake at 3:45 has it’s advantages — it means you are up for at least an hour before everyone else and can get mentally ready for the workout. YHC had lots of Q energy today — I hope that energy was spread to the rest of the group! Not much to report from today — mumblechatter was minimal (no Emoji or Labrat or Phonics). The PAX rocked it today — excellent work by all. Thankful for Marco Polo and Bulkhead’s new job situations! Prayers for Helix and his family as mom and daughter head to Childrens Hospital of Philly to hopefully get some answers and peace of mind for the future.
Keep praying for our nation as well — there are a lot of good people here in the US, but all we hear about is the truly awful stuff on the news. Bring a positive light to the people you converse with today — you never know what someone else is going through. “Be the change you want to see in the world.” — Mahatma Gandhi
