Always a pleasure to visit the men of Boneyard. Full of mumble chatter as always. Appreciate Chum and Dirty Bird for assisting with early morning set-up.
conditions: chilly 37 degrees
The Thang:
SSHs x 20IC
TTT x 20 IC
LBACs x 20 IC forward into Overhead Claps x 20 IC into LBACs x 20 IC backwards
Mosey to courtyard gate/fence and grab a spot on the wall
Calf Raises x 20 IC
Squats x 20 IC
Iron Crosses x 20
Flutter Kicks x 20 IC
Dead Guy Sit-ups x 20
BY mosey to courtyard and select your block/bricks
Brick work or block work as we had a solid group show up and YHC wasn’t totally prepared for the numbers.
Curls x 20, Chest Press x 20, Shoulder Press x 20, Tricep Extensions x 20, Rows x 20
Feet in blocks for BBSUs x 20, LBCs x 20
Russian Twists x 20 IC
Low plan x 20 IC
Hip Thrusters x 20 IC
Slow-Mo Merkins on blocks x 20 OYO
Merkins x 20 OYO
HRMS x 20 OYO
Shoulder Taps x 20 OYO
Partner up: grab a block and lineup behind a tire.
Partner 1 flips his tire 25 times and then bear crawls back to his partner who is static pressing his block the entire time. Alternate. Partner 2 bear crawls to his tire and then flips it back 25 times while partner 1 static presses his block.
Chest Press x 20 with block
Curls x 20 with Block
Plank jacks x 20 IC
Mosey back to flag
High Plank on curb x 20 IC
Right Arm up on curb x 20 IC
Left Arm up on curb x 20 IC
Call it a day
Announcements: Mentor program
Prayer Requests: our brothers dealing with injuries and sickness
DEVO: navigating the day by using the 4 B’s
- Be a Blessing
- Be a Leader
- Be Grateful
- Be Uncommon amongst Common People