Dropped by this morning at the Surge to give the good ole boys a Cramps Session. 7 of Surge’s Finest posted this morning and hopefully they weren’t disappointed.
Conditions: 46ish, great gloom weather
1 minute warning
Intro – Disclaimer
NO FNG’s
Head to Loading dock
COT
SSH x 15 IC
IW x 15 IC
LBAC x 12 IC F/B
OVERHEAD CLAP x 10 OYO
MERKINS x 16 IC
PLANK JACKS x 15 IC
Mosey to Block pile grab 2 blocks per PAX
50 Shoulder shrugs with blocks
Air Squat on 6
25 Shoulder shrugs with blocks
Air squat on 6
Indian Run to Front of School where the Pillars and awning are
20 Merkins then run to far Pillar 20 Prison Cell Jacks
Taper down to 15 reps each
Flutter kicks x 10 and hello dollys x 10 alternating on 6.
Mosey to the Run Way
Light Post 1 to 2 Broad Jump down and back
Light Post 1 to 3 Lunge and Reverse Lunge back
Light Post 1 to 4 Lateral shuffle facing school down and back, facing foods down and back
Mosey to blocks near loading dock
30 Shoulder shrugs with blocks
1:30 minute low plank till time is called.
RECOVER
Count off
Name off
Annoucements
-F3 5k
-F3 Mentorship Thursday 0745 sign-up
-Escobar has Q this Saturday at Crypt
Prayer Requests
-Cramps M’s Grandpa
-Wee Wee’s Grandma
-Moist’s Sister
Prayer