It’s been one of those weeks at the SnakePit. On Tuesday we had the impromptu Q from YHC after some last minute issues came up with the QIC. Today, 6 PAX standing around at 5:30—so, where’s the Q? A twitter request for a substitute went unnoticed and unanswered by the SnakePit faithful, leaving the PAX up for another impromptu upper body smoker.
BOM – Prayer
COP
- SSH (ICx20)
- TTT (ICx20
- Windmill (ICx20)
- Imperial Walker (ICx20)
- LBAC (ICx20)
- Politically insensitive (says the guy from SE Kentucky) Hillbilly’s (ICx20)
Who’s got something?
Julep -> mosey to the wide stairs for some Ring of Fire (PAX complete exercise of choosing one runs the stairs)
- Merkins
- LBC
- Carolina Dry Docks
- Hello Dolly’s
- Squats
- Lunges
Who’s got something?
Estrada -> Pull-up ladder (speaking the F3 love language of YHC)
Each PAX rotate on a single bar completing 10-9-8-7-6-5-4-3-2-1 pull-ups (55 total)
Who’s got something?
Donatello -> Blocks (midas well make it an upper body smoker)
Each PAX throw out a favorite
- Ground to overhead block swings (kettle bell swing) (20)
- Tricep extensions (20)
- Curls (20)
- Overhead press (20)
- Thrusters (20)
- Plyometric push-ups rotating over the block (20)
Who’s got something?
Chinstrap -> mini stair suicide
COT
Prayer Request
- Estrada – Officers in Myrtle beach for bike week(s)
- Dunphy’s Family at loss of mother-in-law
Prayer – Donatello
Moleskin
We did a good bit of running on Tuesday and guys have been running a good bit more to get read for the BRR. It was good to mix it up a bit and really dial back the cardio—hitting the upper body hard. PAX are working hard and getting creative.
Announcements
- Mission Q Saturday
- The gauntlet (next week)