22 Pax including 1 FNG ventured into the Gloom this morning for a Scooper led PT test and upper Body workout. YHC used the bricks for a fun shoulder and arm workout, following the grueling four minutes involved with the monthly Test of progression, F3 has grown accustomed to, in the Gloom.
Conditions: 63 degrees, partly cloudy, and sticky.
Disclaimer, prayer, follow me
COP
SSH x 20 IC
IMPERIAL WALKERS x 20 IC
MOUNTAIN CLIMBERS x 20 IC
LBAC x 20 IC
TTT x 15 REVERSE x15 IC
ROCK BOTTOM SQUATS x 20 IC
PT TEST
AMRAP FOR 2:00
MERKINS
BBSU
REMEMBER NUMBER TO RECORD LATER
MOSEY TO BRICK PILE
CIRCLE UP FOR UPPER BODY WORK
CURLS FOR THE GIRLS x 25 IC
SHOULDER PRESS x 25 IC
TRICEP EXTENSIONS x 25 IC
FRONT SHOULDER RAISES x 25 IC
SQUATS x 25 IC
RINSE AND REPEAT x 20 IC
RETURN BRICKS TO THE PILE; MOSEY OVER TO SHELTER
PIC NIC TABLE DIPS x 30 OYO
STEP UPS ( alternating legs ) x 30 OYO
ELEVATED CRUNCHES ( try to touch toes with finger tips ) x 30 OYO
SPEED FINISH
10 DIP, STEP UPS, AND ELEVATED CRUNCHES, AFAP, OYO
COUNT OFF
NAME O RAMA
ANNOUNCEMENTS
BOM
ANNOUNCEMENTS:
MUD RUN October 4
GO RUCK CHALLENGE 11/21/14
THE REAPER, RBHS, FRIDAYS 5:30
TUNNEL TO TOWERS 9/19