WARMARAMA: Mosey to bus loop for warms that included helicopters, dead man hangs, cherry pickers, mountain climbers, merkins, sprinkling of broga, and some LBCs.
Mosey down the hill to cul de sac behind turf field. Stop halfway down and hit mountain climbers in cadence. Recover.
After arriving at cul de sac, hit more mountain climbers in cadence.
COP 1: Starting in the cul de sac and moving uphill, stop at each street light and perform a letter of BLIMPS going up by 10 reps each time:
B.L.I.M.P.S
- B – Burpees 10x
- L – Lunges 20x (single count)
- I – Imperial Walkers 30x
- M – Merkins (no cheat) 40x
- P – Plank Jacks 50x
- S – Squats 60x
Recover. Another set of mountain climbers in cadence. The hardest (physical) part of GTE 47 for me was the combo bear crawl and mountain climbers with rucksack on our first cadre Flight Nurse pushed us through. He smoked us on those exercises for 90 minutes before we even left Forest Hill Park. Today’s mountain climbers were in honor of my GTE brothers.
Mosey to ramp for Jerkin Gym.
COP 2: Line up at handicap ramp single file for Jerkin Gym. Each man takes a section. 7 jerkins then 7 dips OYO. Leapfrog to next open slot. Repeat all the way up. Dropped to 5 reps a piece halfway up.
Mosey up to bus loop for another round of mountain climbers I cadence.
COP 3: Perform a set of exercises, then run a lap around the bus loop for Dirty 100:
- 100 SSHs, run a lap
- 90 2x Flutter Kicks, run a lap
- 80 Squats, run a lap
- 70 LBCs, run a lap
- 60 2x Mtn Climbers, run a lap
- 50 Lunges
Mosey BTTF for 30 seconds of mountain climbers.
ANNOUNCEMENTS: Honor our fallen soldiers by doing Murph at Rock n Roll on Saturday at 0700. Hit Tredegar Iron Works (Belle Isle parking lot) on Monday at 0700 for convergence.
PRAYERS: For graduates this weekend, for those traveling / coming home for the holiday, for lighter times at work, for our fallen soldiers. USA
