9 PAX emerged a little later than usual to work off the post turkey blues at #TheCastle. Dealing with a weeks long cold that caused a voice loss, YHC gave it hell and counted in cadence instead of calling a 45 minute OYO. With bricks, blocks and jump ropes in hand, here’s the gogo:
Conditions: 43 and light (7am start)
Opened with the Disclaimer
- SSH *20 (IC)
- LBAC *10 F/R (IC)
- Through the Tunnel *10 (IC)
- Imperial Walker *15 (IC)
- LBC *20 (OYO)
- IronCross *10 (OYO)
- Squat *10 (IC)
With Blocks:
- Curls *20 (IC)
- Overhead Press *20 (IC)
- Chest Press *20 (IC)
- Flutter Kicks *20 (IC)
With Bricks:
- Tricep Extensions *20 (IC)
- Shadow Boxing with partner *20 (OYO)
- Deltoid Raise *20 (IC)
- Squats *20 (IC)
- Tricep Extensions *20 (IC)
With Jump Ropes:
- 30 Clicks
- Block Cusak around Whoville
- 40 Clicks
- Block Cusak around Whoville
- 50 Clicks
- Right arm carry around Whoville
- 40 Clicks
- Airchair
- 30 Clicks
4 sprints on KG Drive, lunge walk, Bernie Sanders back
Big boy sit-ups, Iron Cross, Flutter Kicks and Hello Dolly’s back at the COP. Bricks/Blocks back to the pile. 60 second jump rope. Done
Solid work today from the PAX. Appreciated Snowden and Sakrete joining us. Always great to have OBC with us from #Score. YHC definitely thankful for this group and for F3.
COT: Counterama; Name-O-Rama; Announcements; Prayer.