14 PAX gathered in the gloom for a Traditional, YHC led #blocksRheavy” upper body assault.
Conditions – 41 and clear
Disclaimer – safety discussion as we counted off prior to leaving the Q
Warm up – Head to the Block pile for Block and Brick selection – followed by 10 x 4 ct SSH, 5 Burpees OYO, 10 x 4 ct SSH, 5 Burpees OYO, LBAC-F with Bricks – 20 Raise the Roof with Bricks -20, LBAC-R with Bricks -20 #crowdpleaser, 5 Burpees OYO, Imperial Walker 20 x 4 count, 5 Burpees OYO.
Round 1 – Cusack Block to KG Drive – for 20 x 20 x 20 + 5 / Merkins, Squats /LBC’s + 5 Burpees – right turn and same at each cul-de-sac as we head to the Guard shack and back – 4/10 mile and 100 -Merkins, Squats, LBC’s – plus 25 Burpees, which put us at #45burpees for Waterbug – group prayer for our fallen F3 brother.
Round 2 – Cusack Blocks to Braddock : 17 MB’s up Braddock, 5 Block Press at each on the trip up, and return trip is 5 curls at each MB – 85 total each – 4/10 of a mile roundtrip on Braddock.
Round 3 – Cusack blocks to Hot Box – 2 rounds of wall sit, 1 with block in curl position – 1 with block in overhead press.
Round 4 – back to the circle for 25 #Kamikaze Block pull over press, #crowdpleaser and DONE!
Prayer and out – keeping Waterbug and his family in our thoughts and prayers.