8 pax denied the old fartsack to come out for an Uncle Rico return Q. I am getting old and my body recently let me know it so had to take a break but to everyones delight I am back.
We had a nice group at Billy prior to bootcamp with some solid 2nd F but we all know we cant leave without a little 1st F.
Circle up and get those muscles warmed up.
SSH x20
Windmill x20
LAC x15 both ways
The Thang:
Mosey to block pile and grab a block. Then head to the nice fountain area that most of the high schools we went to didnt have.
YHC had some block tabatas on tap. .30 sec of work .20 sec of rest. 5 rounds
Round 1
Full curls
Low curls
High curls
Round 2
Bench
Triceps
Shoulder press
Round 3
Merkins
Carolina Dry Docks
Rows
Round 4
Plank
Shoulder taps
Partner Five in Plank
Round 5
Dips
Overhead arm claps
Cherry picking
Mosey to small hill
Bear Crawl up and back
Crab walk up and back
Lunge Walk up and back
Rinse and Repeat
Return Blocks
Prayer Request
Continue to lift MIB’s Father in Law up in Prayer after his recent heart attack. Make some good progress but a ways to go.