Qrusade/Campos--4-9-11.Doc Calls 'Em Out

Posted by Johnny Most

Gathered:

LT Dan

Mizer

Ryno

Upgrade

Big Cat

Nature Man

CPJ

Shack

Most

Silence

Big Al

Q-ball

DST

Big Willie

Doc

Diddy

Nino

Pitboss, (official recorder today)

THANG:

_ Free

_ An Hour – No More, No Less

_ Open to All Men

_ Outdoors, at a Publicly Accessible Location

_ Leadership From Within

We also did (ALL WORK ON THE CAMPOS):

·         Ladder sprints – one 20 yard sprint in one minute to start….up the ladder to 10 – 20 yard sprints in one minute

·         Up/Down ladder Push-ups/Lunges…..50 lunges/10 push-ups, 40 lunges/20 push-ups, 30 lunges/30 push-ups, 20 lunges/40 push-ups, 10 lunges/50 push-ups (PAIN)

·         Tabata Time X 5 (20 seconds exercise/10 seconds rest X 8 evolutions)

o   Froggies

o   Jumping Lunges

o   Plank – regular, forearm, wide, diamond

o   Burpees - minus the  push-ups (not sure what this is called)

o   Abdominals – flutter, dolly, up/down, bicycles

·         Stretch Mosey

·         DONE

Exactly ONE-HOUR……….NICE WORK FROM ALL

DOC Miller calling us out on jumping lunge cheating…..we are only cheating ourselves men!

Most - Out