YHC brought the beep murkin circuit over to Shank for a upper body beat down with no running and a wide variety playlist.
Mosey across bridge for COP
Imperial Walkers x20 IC
TTT x15 IC
LBAC x 15 IC each way
Head over to block pile then head back to Shed
All circuits will be done of the beep playing off YHCs phone. Pax will perform exercise for 15 seconds then rest 17 seconds then move to next exercise. Each circuit will be 4 rounds
Incline Merkins, Over Head Block Press, Flutter Kicks
Decline Merkins, Curls, Iron Cross
Diamond Merkins, Dips, V-Ups
Werkins, OH Tricep Ext., American Hammer
Block Crossover, BBSU w/Block, Chest Press
Return Blocks and head to shovel Flag
Announcements– P200, Brew Ruck, 3/6 CAT- Shank, Ambush, Hollow, Surge converge at CAT for fallen rucker Q, April 7th Convergence for Ultimate Frisbee, School Mentorship(detail to come soon)
Prayer Request– Marriages, Vuvuzela (F3 Rockhill) son, Lego’s friend that fell.