Thanks Ken Doll!!! YHC decided to Q for what will possibly be the last time at Python for awhile. Shoulder surgery is just around the corner. YHC has been watching Anchors page for backblast to get some fresh ideas. Luckily Ken Doll happened to Q there the other day and posted a backblast (#LeadersLead). YHC read it and it sounded perfect for Python, and the majority of the exercises YHC could do with no modification. Although, YHC did change 1 exercise. Honeybun ran when the PAX this morning but could not stay for bells as he had to work. YHC thinks HB got lucky because he missed being eaten alive my mosquitos! YHC got tore up this morning and will remember to apply large quantities of bug spray in the future!
Conditions-Humid
Disclaimer
BOM
COP
TTT x 10 IC
Toy Soldiers X 10 IC
LBAC (F&B) X 10 IC
Michael Phelps X 10 IC
THE THANG
♦Set 1
KB Swings x 20 OYO
Curls x 20 OYO
Tricep Ext x 20 OYO
KB Swings x 15 OYO
Curls x 15 OYO
Tricep Ext x 15 OYO
KB Swings x 10 OYO
Curls x 10 OYO
Tricep Ext x 10 OYO
Partner 1 Farmers Carry KBs around the parking lot while Partner 2 holds plank. Switch
♦Set 2
KB Swings x 20 OYO
Rows x 20 OYO
Shoulder press x 20 OYO
KB Swings x 15 OYO
Rows x 15 OYO
Shoulder press x 15 OYO
KB Swings x 10 OYO
Rows x 10 OYO
Shoulder press x 10 OYO
Partner 1 Farmers Carry KBs around the parking lot while Partner 2 holds plank. Switch.
♦Set 3
KB Swings x 20 OYO
Around the world x 20 OYO
American Hammers x 20 OYO
KB Swings x 15 OYO
Around the world x 15 OYO
American Hammers x 15 OYO
KB Swings x 10 OYO
Around the world x 10 OYO
American Hammers x 10 OYO
For the final lap everyone went together.
BOM
COT
Announcements
-Help make an IMPACT- F3 has an opportunity to help mentor children at schools in our community. Looking for HIMs that can spend 30 mine to 1 hour with a child Contact Kendoll for more information [email protected]
-BRR is FRIDAY
-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497
-October 4th The Stand turns 1 (Technically 10/5) come celebrate with us
-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
12/14 F3iA Christmas Party
Prayer Request
6 Foot Under’s family and loss of BIL
Katniss BIL
Eberts father
Those involved with BRR
YHC’s recovering from surgery and upcoming surgery