With the Blue Ridge Relay coming up for YHC and others, there would be very minimal running this morning. And by minimal running, that means moseying to the block pile to pick them up, to put them pack, and moseying back to COT. Seems like we had a few fartsackers this morning, but for those who showed up, put in the work!
Conditions – Low 70’s so not too bad relatively speaking.
The Thang
Mosey over to cinderblock pile and grab one then circle up on the field
20 Forward lil baby arm circles IC
20 Backward lil baby arm circles IC
20 overhead claps IC
20 overhead press IC
30 curls with cinderblocks IC
50 flutter kicks IC
10 merkins on cinderblocks OYO
10 merkins with left hand on ground and right hand on block OYO
10 merkins with right hand on ground and left hand on block OYO
10 close grip merkins on block OYO
25 big boy sit-ups OYO
The next had YHC hearing some grumbling but as usual the men of Hammer beasted it out
These were done with the cinderblock
4 curls
8 push presses
12 curls
16 push presses
20 curls
24 push presses
28 curls
32 push presses
36 curls
40 push presses
Since out arms felt pretty good decided to hit the abs some
50 flutter kicks IC
20 Russian twists
20 LBC’s
20 squats
19 Russian twists
19 LBC’s
19 squats
18 Russian twists
18 LBC’s
18 squats
To keep this as short as possible, we did this all the way down to 1 of each exercise
And to make sure our arms got the proper amount of work finished off with
30 curls with the blocks IC
20 push presses with blocks IC
COT
Announcements:
Sign up for Mud Run ASAP! Date is October 24th
Keep everyone doing the BRR in their thoughts on Friday/Saturday. Everyone has worked really hard to prepare and F3 will of course have a great showing with over 50 teams signed up!
BOM