taste of the goat

taste of the goat

the count was 17 and I’m not surprised to see a strong group of guys once again on Friday morning ready and willing to work hard. it was a perfect morning and since I knew everyone felt bad about missing my first GOAT Q the weekend before so I decided to bring a little taste of the goat to Kevlar.  Was I bitter that nobody posted at the goat?  no, of course not, I may have been emotional, disappointed, angry and sour, but not bitter.  common this is just a workout.

I have to say, real glad Bang Bang is still out there representing, he’s gonna be a tough Marine, stick with us man look forward to helping you prepare for the Paris Island!  here’s how it unfolded.

50 SSH

30 mt climbers

run and repeat x 3 as we mosey to the church.

Run around the church stopping at each main entrance for 4 pain stations

lap 1:5 burpees

lap 2: 20 lunge jumps

lap 3: Star Squat jumps

lap 4: 20 squat jumps

Lap 5: 20 180 squat jumps

lower parking lot next to playground (line up on the parking spaces for bear crawl suicides.  objective was to bear crawl 10yards then do 5 Merkins,reverse bear crawl back to to beginning and get 5 more merkins.  20 yards – 10 merkins, reverse back to line- 5 merkins, bear crawl 30 yards – 20 merkins, back to line 5 merkins. reverse run 50 yards and mosey back.

repeat x4 alternating merkins, diamonds, wide arms.

Marry:

50 russian twist

protractor

hold 6″ for a minute

COT

Look forward to Kevlar Friday every week. Keep pushing hard fellas.