74 degrees with 95% humidity, swampy.
Warmup
20 Side Straddle Hop in cadence.
20 Imperial Walkers in cadence.
Mosey to brick cage.
All exercises with bricks
25 forward lunges each leg. Do 5 curls with bricks while holding lunge position.
TOTAL: 50 lunges, 250 curls.
10 Side straddle Hops with bricks.
10 Merkin to row with bricks.
10 Big Boy Sit Ups with bricks.
25 sumo squats each leg with 5 overhead brick press.
TOTAL: 50 squats, 250 overhead press.
10 Side straddle Hops with bricks.
10 Merkin to row with bricks.
10 Big Boy Sit Ups with bricks.
Broad jump with bricks alternating 5 lateral arm raises and 5 front raises. Do this till the Q says STOP.
10 Side straddle Hops with bricks.
10 Merkin to row with bricks.
10 Big Boy Sit Ups with bricks.
Mosey back to shovel flag
COT/BOM
WELCOME Pepper! Pepper has quite a story to tell; he was EH’d by Odyssey. Come back soon!
Announcements:
Wednesdays, 5:00 AM – The Armory @ #Brickpile
Wednesdays, 5:15 PM – Standing Hump Day Happy Hour @ Bar None
Tuesdays, 8:00 AM – Strong Fathers Combine @ Drip 5Pts
Upcoming Events:
- 10/13/17 – Stumble 3 year anniversary
- 10/21/17 – F3 Columbia 5 year anniversary
- 10/21/17 – Capital Ruck Tour
- 11/3-4/17 – GoRuck Tough & Light, Columbia, SC
- 11/3-4/17 – Spartan Sprint & Beast, Winnsboro, SC
- 11/11/17 – Run Hard Lexington 10K to Honor Cheech
- 3/23-3/24 – Palmetto 200