The BD started with a light mosey and some SSHs followed by stretches consisting of Weed Pickers, Good Mornings, Sun Gods and finished with Michael Phelps.

This morning BD was aimed at burning off all the turkey, sides and pies that had been eaten through the Thanksgiving weekend. The BD was a simple, 2 PAX partnered up and took turns doing a series of abdominal exercises while the other PAX ran a circuit . They would switch out and take over where their partner left off in the count for each exercise . As each PAX switched off to run, they’d do a Burpee adding 1 each time.

The exercise and reps were as follows:

100 big boy sit-ups

200 iron crosses

300 box cutters

400 little boy crunches

500 flutter kicks

The BD ended with 15 merkins before recovering and returning to the flag.

The COT was spirited and consisted of a simple message. Don’t cheat yourself and be a sure to use proper form. Our esteemed Cherokee Chapter OG Babyface reminded us of why we’re here and the importance of putting forth max effort. While the message was rather exuberant, the point was well taken.