Q: Fallout (1st F)
PAX: Snowflake, Betamax, Ratatouille, Bindi, Pinkman, Collar, Fallout (1st F)
FNGs: None
COUNT: 7
WARMUP:
THE THANG:
Imperial Walkers, IC, 20
Squats, IC, 10
Abe Vigodas, IC, 15
V-Ups, 20 oyo
Thru-the-Tunnel, IC, 10
Merkins, 30 oyo
LBAC, IC, 15, forward, reverse, overhead
Squats, IC, 10
V-Ups, 20 oyo
Merkins, 30 oyo
Mosey (walk really) to field
Partner up, DORA time!
Partner 1, farmers carry whatever is there (blocks, kettlebells, ruck), partner 2 exercises. Rotate weights when both done one round.
(100) squats, (200) V-Ups, (300) merkins
Another: P1 pull-ups (50) P2 calf raises (100)
P1 cusack weight, P2 merkins (150), rotate weights
Put up blocks, back to the flag
25 merkins to finish!
MARY:
ANNOUNCEMENTS:
F3 Family day at Steel Hands, Sunday 1-3
Amble 10-yr at Trenholm Plaza, next Friday, 5/26!!
COT:
Prayers for Bindi’s dad having back surgery, and for Biggie’s back injury
Thanks for having me Hammer! It was awesome to be back!!