First Friday (in Aug.) at the Iron Yard – 8/4/17
Conditions: Moist! 75 degrees.
The Thang
Warm Up:
- Jog around the parking lot
- SSH x20 IC
- Imperial walkers x20 IC
- Windmills x20 IC
- Arm Circles – x15 and x15 IC
- Overhand claps – x15 IC
- Mountain climbers – x20 IC
Circle up at Hollywood squares — Exercise OYO:
- 20 Napalm
- 20 Goblet Squat
- 20 Kettlebell Swings
- 20 Single arm rows (10 each side)
- 20 Kettlebell Merkins (10 each arm)
- 20 Chest press
- 20 Curls
Run / weave around/ through the little trees and back to the squares
- 20 Lunges in place (10 each side)
- 20 Waiter press each side
- 20 Triceps extensions
- 20 Bell Snatches
- 20 BBSUps
- 20 Overhead lift (Chest extensions)
- 20 Curls
- 20 Step Ups on the squares (10 each leg)
Throw the Bells across the field toward the school and bear crawl to the bells all the way to the third tree and back — tclaps to OnRamp for the tremendous shot puts across the field
Back at the squares:
- 20 Napalm
- 20 Goblet Squat
- 20 Kettlebell Swings
- 20 Single arm rows (10 each side)
- 20 Kettlebell Merkins (10 each arm)
- 20 Chest press
- Flutters for a minute and 30 seconds (to 6:15am)
COT
Counterama, Namerama, Announcearama and the Ball Of Man
Prayers for BackHoes son and family.
#F3Mission on Saturday (tomorrow) @ 8:30am.
Good work men! (Teddy; OnRamp; Filter; Chewy)