PAX (12): Asian Zing, Bloodshot, Black Lung, Spaghetti-o, Bobsled
Beta Max, Double Dip, Toadstool, Canary, Woody, Caruso, Polaroid
QIC: Polaroid
YHC greeted the PAX upon arrival at 5:30 AM. Mission Statement and disclaimer shared as well as principles. Counted off into four groups in preparation for the beatdown to come
WARM’O’RAMA – In Place
SSH, Wheat Pickers, MTN Climbers, Merkins, Cherry Pickers
PRE-THANG
Circle Merk – Pax formed a circle with coupons approximately three feet apart. One round of merkins was completed moving left, one round moving right and one final round shuffling left/right. Approximately 75 merkins were completed.
THANG: Pax split into four groups, as a group you complete the listed exercises in declining ladder form and then mosey to next station. Rinse/Repeat until Omaha called at 6:07 AM
Station One – Pavilion
5 Decline/Pull Ups
4 Decline/Pull Ups
3 Decline/Pull Ups
2 Decline/Pull Ups
1 Decline/Pull Ups
Station Two – Benches
5 Thrusters/Step-Ups
4 Thrusters/Step-Ups
3 Thrusters/Step-Ups
2 Thrusters/Step-Ups
1 Thrusters/Step-Ups
Station Three – Stage
5 Jump Ups/Curls
4 Jump Ups/Curls
3 Jump Ups/Curls
2 Jump Ups/Curls
1 Jump Ups/Curls
Station Four – Playground
5 Inverted Row/Goblet Squat
4 Inverted Row/Goblet Squat
3 Inverted Row/Goblet Squat
2 Inverted Row/Goblet Squat
1 Inverted Row/Goblet Squat
6MOM
COT
“How can I best support you?” Emotionally supporting someone consists of different aspects: listening, coaching, encouraging, reflecting, problem solving, or physical assistance or accompaniment, to name a few. When you ask what type of support a friend or loved one needs, it gives the other person the opportunity to think about what they need most in any given moment.
