4 hardy pax eschewed the monster runvergence, dodged emergency vehicles and moved some iron around the Dreher campus. Work was done:
Warm up – 20 sidestraddle hops, 20 Imperial Walkers, 30 little baby arm circles (15 each way), 20 Windmills, and 20 Squats
Farmers carry bells to front of school
First station – arms: 15 curls, 15 tricep extensions, 15 napalms. Repeat sequence with 10 reps, then 5 reps.
Farmers carry bells to driveway
Second station – legs: 15 squats, 15 single-leg deadlifts ( alternating legs), 15 calf raises. Repeat sequence with 10 reps, then 5 reps.
Farmers carry bells to the grassy knoll
Third station – chest: 15 chest press, 15 chest extensions, 15 kettlebell merkins (alternating sides). Repeat sequence with 10 reps, then 5 reps.
Farmers carry bells to the back corner of school
Fourth station – back: 15 deadlifts, 15 bent-over rows (alternating arms), 15 snatches (alternating arms). Repeat sequence with 10 reps, then 5 reps.
Farmers carry bells to fields
Fifth station – abs: 15 LBCs with bell, 15 flutter kicks with bell, 15 Russian twists with bell. Repeat sequence with 10 reps, then 5 reps
Farmers carry bells back to base
Number / Name O Rama
Prayer
Finshed
T claps to Double Down for showing up and working hard with a gimpy ankle.