The summer of shred has been going on all summer, it comes after swole season. We shredded again.
Weather: 80+ degrees and humid
The Thang
Intro, disclaimer, prayer
Mosey down to the parking lot by the gym for COP
SSH x 10 IC
LBAC x 10 f/r IC
OH Claps x 10 IC
LBAC x 10 r/f IC
TTT x 10 IC
Merkins x 10 OMC
Mosey to the Boneyard block pile, grab a block and circle up to start shredding
Block Press Ladder
- 10 reps
- 10 merkins
- 20 reps
- 10 merkins
- 30 reps
- 10 merkins
- 40 reps
- 10 merkins
- 50 reps
- 10 merkins
- 40 reps
- 10 merkins
- 30 reps
- 10 merkins
- 20 reps
- 10 merkins
- 10 rep
- 10 merkins
Block Curl Ladder
- 10 reps
- 10 BBSU
- 20 reps
- 10 BBSU
- 30 reps
- 10 BBSU
- 40 reps
- 10 BBSU
- 50 reps
- 10 BBSU
Front Raise w/ Block Ladder
- 10 reps
- 10 sec plank
- 20 reps
- 10 sec plank
- 30 reps
- 10 sec plank
OH Triceps Ext w/ Block Ladder
- 10 reps
- 10 front raises w/ block
- 20 reps
- 10 front raises w/ block
- 30 reps
- 10 front raises w/ block
Put blocks up and start the long journey back to the flag. Stop at the first entrance to the parking lot for 10 merkins, then the next entrance for 10 more merkins, and then stop before the island for 10 more merkins. Oh yeah, at the flag…10 more merkins.
COT
Announcements
Stomp the Swamp 5K
Change of AOQship at the Reaper 7/24
Prayer Requests
My cousin Adam
Two Timer’s Dad
Those battling the coronavirus
BOM