Sunrise at Rural Assault
QIC: Ziggy Stardust
Date: 7/18/2025
PAX: Transcript, Brittani, Tonka, Ziggy
YHC and Tonka made our way north to one of the newest AO’s in the region, which we’ve been told isn’t THAT far and really does have a lot to offer. Transcript and Brittani arrived to make it 4, and we got started as follows:
WARM UPS
On our six for leg stretches
downward and upward dogs
Abe Vigoda and Whirlies
Arm Swirly things and Michael Phelps
PARKING LOT
Lunge 4 spaces, 10 squats
Lunge 4 more spaces, 10 SSH
alternate till finish
Return:
Bear Crawl 2 spaces, 10 plank jacks
Bear Crawl 2 more spaces, 10 merkins
alternate to return to start
THE THANG
Slow mosey to pick up some bricks for a tabata workout:
aim was to do 3 sets of each exercise before moving on. 35 seconds exercise, 15 seconds rest
1-squats with bricks
2-OHP
3-kettle bell swings
4-chess press
5-Bent Over Row
6- WWII
7- Monkey humpers
8-Skull crushers
9-curls
10-finish with a set of burpees
Return to start: ring of fire and LBCs till time.
PRAYER REQUESTS
for wives and families as we try to be our best as husbands, fathers, brothers, and friends.
Seems all the backblasts for the morning took note of the spectacular sunrise. The AO has a lot of potential and a lot to offer and it would be great to work toward getting it going, especially growing it through outreach to men in that area as we move northward.
Honor to lead and thanks for the keys, Transcript!
