01/07/2021 - rock - Sergeant Slaughter

AO: The Rock

When: 01/07/2021

QIC: Owlette


Number of Pax: 3

Number of FNGS: 0

Pax Names:

TexMex, Straight Shooter, Owlette


We started with some arm and leg stretches tonight as Sergeant Slaughter is always arm, shoulder & leg heavy.  It was very cold, wet, and windy outside tonight so we got right into the Thang.

The Thang:

Sergeant Slaughter – 5 rounds / 8 minutes each / Each exercise was completed in a 1:4 ration.

Round 1: Lt. Dan – (1 squat / 4 lunges)

Round 2: Joan of Arms – (1 Bicep Curl / 4 Around the Worlds)

Round 3: Push up / Overhead Press – Our arms were killing us the last 2 minutes so we paused and took a quick jog to the rock and finished our time with pushups.

Round 4: Burpee / Jumping Jacks

Round 5: Big Girl Sit-ups / Russian Twist

We finished up with some yoga ab, back, and arm stretches. Then we circled up and prayed for this nation and some family healing.  Thanks ladies so much for coming out and pushing yourselves in the cold.  I had fun!!!


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