• When: 9/8/15
  • QIC: Myrtle
  • The PAX: Hawg, Chop Shop, Collar, Misfire, Ducky, Boo-Boo, Sweetness, Turtle, Splinter, RA, Myrtle


No running doesn’t mean no working

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

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