Q: Ronda, CESS
PAX: Ronda, CESS, Billy Bob, Spot, Ratatouille, Misfire
10 SSH IC by Ronda and he passed it off to YHC.
10 Merkins IC
10 Squats IC
10 High Knees IC
10 Butt Kickers IC
Time for week two of the BELL RINGER!
music and a trashcan were set in the middle of the field. 5 stations 25 yards out from the center for exercises. 45 minute AMRAP with cinder block.
5 Man Makers (merkin with a curl press)
Cusack to EVERY station
Farmers Carry back to the trash can between stations
10 We’re not worthy. On your knees and raise the block above your head.
15 Goblet Squats
20 Tricep Extensions
25 Kettlebell Swings
back to the center after each station and perform 5 man makers before going to the next station.
Rinse and Repeat those stations for 45 minutes. Add up your total reps. Ronda killed it and Ratatouille wasn’t far behind.
2-3 minutes of Freedom twists, flutter kicks (both IC) and finish with 25 Big Boys OYO.
– 10-8-22 is the 10th Anniversary at Brickpile. 0700 and a 0400 preruck. Fellowship to follow.
– 10-15-22 Bullseye Half Marathon. see Biggie Smalls for sign up.
– 12-17-22 Cold Brew Half Marathon. see Bundy for sign up and you can do a relay team.
– New Year’s Day Convergence plans are in the works.
praying for George, Nadine, Churchkey’s Mom, Mud Dawg’s Dad, and our F3 brother Pele.
We all did 10 merkins for Pele! Love you brother and hope you heal soon.