7 Pax of #theHerd for sweat equity that may or may not have been earned. Nothing better than a lil’ summer time F3 gloom.
Appreciate our newest Herdsmen Con-Play and Dead bug keeping the #mumblechatter fresh.
I brought in some implements and added something new today, Still feeling it #badmove.
Conditions: 72 degrees and swampy
COP:
Mosey around Shovel flag loop
- SSH
- lil baby arms circle For/Rev
- Overhead clap
- Imperial Walkers
- you can do Side Bends…
- Slo-mo Squats
- A Frame
- Worlds Greatest Stretch
- Deep Squat hold
- Michael Phelps
Mosey to Loo and grab a block, Circle up
The Thang: 1 Pax grab 2 cinder blocks and farmers carry prescribed distance, while remaining #mumblechatterers AMRAP called exercise. After each completed a cinder block carry, we stepped up to 40# dumbbell carry, and stepped up once again to 20# weight vest with 40# dumbbell carry.
Movements Called:
- Reverse Lunge
- Overhead Press
- Goblet Squat
- Flutter Kicks
- Curls for your Mama (she loves you)
- Romanian Deadlift
Return blockes to fortified Loo
6 minutes of Mary
- T-raises (on belly)
- Flutter Kicks
- Power Rolls
- LBC
- Cat/Cow
- Prone Cobra
Announcement/Prayer Requests
- Open Q sheet @ both Jumanji and Stampede
- Blind Date and Brother going for Physical for Army Reserve
- 2nd F – Whiffle Ball Game, Friday July 22nd – playing Cayce Police Department, Point of Contact: Columbo, @fapdblueline
Have a great Tuesday, HAPPY 4TH!