YHC has been struggling lately so it was nice to be on the Q sheet to make me get up and join the Smokehouse men. Great work as always guys.
Mosey to planter and circle up
LBAC x 10 IC (f&b)
Over Head Clap x 10 IC
TTT x 10 IC
Windmills x 10 IC
Air Squats x 10 IC
Step ups on planter x 10 IC
Mosey to parking lot
Each PAX were given 2 tennis balls. Cones setup from top of parking lot down to the bottom (about 6 sets of cones). PAX sprint to each cone and perform exercises until they reach the bottom, then turn around and head back up the hills.
Round 1 (with Tennis Balls in hands) – 10 Merkins at each station
Round 2 – 10 squats at each station
Round 3 – 10 BBSU at each station
mosey to the pull up bars and partner up
Round 1 – P1 AMRAP pull ups, P2 AMRAP squats. Flapjack when pull ups are too much to handle. Continue until 50 completed per pair.
Round 2 – P1 AMRAP knee ups on pull up bars, P2 hold 6 inches. Flapjack and complete 50 knee ups per pair.
Round 3 – P1 AMRAP dips on bars, P2 plank. Complete 50 per pair.
Mosey back to the tennis balls in the parking lot.
2 Burpees as each station (with tennis balls in hands) down and back.
Count, names, prayers, BOM
Rooster AMRAP (Haynes) tomorrow – 5:00am
Relay 4 Life 5K Saturday 8:00am
Pullout & Pole cat’s families with the passing of Julia