6 pax defied Cantore (a refreshing mist) and posted for the standard out and back Ruck and KB circuit with escalating Reps. Mumblechatter was an added bonus.
Conditions: 75 and light sprinkle
The Thang:
Disclaimer – Prayer
Ruck out past Kohl’s and back
Equipment change for KBs
Circle up for KBs (all OYO)
- KB stretch by 10
Begin Circuit
- KB Swings x 7
- Squats x 7
- Upright Rows x 7
- Tea Pots x 7 each side
- Curls x 7
- One Arm Shoulder Press x 7 each arm
- Triceps x 7
R and R with reps of 8,9,10
Finish with 10 Tay-palms OYO
5 minutes of Gumby – Level 1
COT
Announcements:
- iron pax challenge
Prayer Requests:
- injured pax
- YHC FiL
Devo: Eccl 4:9-10 and discussion at The Forge