The 3 Amigos

Short and sweet.  Lots of bricks, hills, and Prowlers.  Here’s what we did:

Conditions – 69 degrees, pleasant overall, very wet field

The Thang

Misfire

Grab the bricks

Mosey to Falcon Dr hill

Quick ab COP

• 25 big boys
• 25 iron cross
• 25 Russian twists

Hill work on Falcon Dr

1^stround

• Sprint 1/3 up hill (to cluster of signs on the L)
• Jog back down
• 25 curl press
• Backward sprint ½ up hill (to 1^stdriveway on L)
• Jog back down
• 20 curl press
• Sprint ¾ up hill (to bank parking lot on L)
• Jog back down
• 15 curl press

2^ndround

• Same running each time
• 25-20-15 chest flys

3^rdround

• Same running each time
• 26-24-22 front raise and side raise (count each movement)

Mosey back toward COT

Along the way we did:

• 25 curl press
• 25 chest flys
• 26 front raise and side raise

Handoff to Hawg.

Hawg

Mosey to field

10x10s with bricks

• 10 merkins
• 10 big boys
• 10 squats
• 10 rows
• 10 Trump twists (2 ct)
• 10 curls
• 10 thrusters
• 10 flutter kicks (2 ct)
• 10 side arm raises
• 10 yards on the Prowler

All again but 20 yards on Prowler

Same with 30 yards on Prowler

Same with 40 yards on Prowler

Same with 50 yards on Prowler

Same with 40 yards on Prowler

Same with 30 yards on Prowler

Ran out of time so put up bricks

Count-o-Rama

Name-o-Rama

BOM/Prayer – Hawg

Announcements

• Continued prayers for Michelle’s M