Sun & Dust, Sweat & Guts

Concluding a week of SOJ Takeovers, DTH brought the heat once again North of the wall… and there was Emoji, grinning ear to ear with a marshmallow ready on the skewer, eagerly anticipating whatever dumpster fire was about to take place. Here’s how we burnt the smores…

The THANG:

WARMERAMA:

• Mosey around back to Atlee blacktop and circle up
• Welcome & Disclaimer
• CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee every time they sing “I get knocked down”!
• A smattering of stretchy IC Reps to get the muscles warm top to bottom

COP #1:

• Mosey over to the Bus Loop and partner up
• CATCH ME IF YOU CAN:
• P1 x3 Burpees while P2 Bernie’s …catch up and switch until lap completed, then go back for the SIX, then bear crawl the rest

COP #2:

• Mosey over to the school brick wall
• Hoedown’s x10 IC
• Dirty Hookups x10 Left + x10 Rt
• EMOJI then produced on request a couple Carolina favorites:  
• Mike Tysons x10 IC (plank with heels against wall, squat legs towards wall then push forward to merkin)
• One-Legged Squats – other leg held behind x5, beside x5, in front x5 …done for each leg

MERKINS FOR THE LADIES:

• Plank up in a line for the walking ladies, and knock out x10 High Quality Merkins in their honor as they passed by

COP #3:

• Mosey past the Middle School to the dirt track
• NO MERCY MILE:
• x4 Laps around the track, each lap stopping at the 50yd line for either x25 Merkins or x25 Squats
• Far end, Bear Crawl the curve (*Audible after the first lap to Bear Crawl grass instead of gravel for safety reasons…)
• Near end, Lunge Walk the curve

Mosey BTTF for SIX MINUTES OF MARY:

• EMOJI demonstrated some No Cheat LBC’s where elbows touch knees, and we knocked out x10 IC
• Rosalita Whips IC
• Kimchi Twists IC
• Flutters IC
• DR W’s IC
• DTH’s IC
• Elbow Plank Alt Leg Lifts IC
• Elbow Plank Alt Arm Punches IC
• Stretch and slow the breathing

COT:

• Counterama # 7 (LIFO No Idea)
• Namerama
• Announcerama (see Comments)
• EMOJI took the PAX out in Prayer

NMS:  Dang gents, we are gonna feel that workout all weekend! Phew! Nothing like having the positive energy and enthusiasm of EMOJI to keep the PAX spirits up – it’s clear just how much the Daville guys have been missing you brother. Keep coming back! YHC was very impressed with the hard work these guys put in today to crush this beatdown of beatdowns. It’s always an honor to serve the hard stuff to those HIM’s who sink their teeth into it with relish. Thanks for having me Daville! Until next time, DTH