AO: the_castle
Q: Selfie
PAX: Turnpike, Mimosa, Selfie, Escrow, Wannabe, grilz, Turncoat, Kamikaze, Dog-Faced Gremlin, Legette
FNGs: None
COUNT: 10
DISCLAIMER
WARMUP:
SSH, Little Baby Arm Circles, overhead arm claps, through the tunnel, stretches, plank jacks
THE THANG:
Grab a block and a partner, go to the 4-way.
Partner 1 run to the end of the island on KG, Partner 2 block exercise, switch. X3
Blocks: curls for the girls, overhead press, goblet squats
50 LBCs OYO
Repeat, this time running up Liberal Hill
50 LBCs OYO
Cusack the blocks up Ljberal Hill. Then at the top do 20 lawn mower pulls.
Repeat partner run/blocks down N. Tombee.
50 LBCs
Cusack the blocks down Liberal Hill
20 lawn mower pulls
Return the blocks. Done
Q: Selfie
PAX: Turnpike, Mimosa, Selfie, Escrow, Wannabe, grilz, Turncoat, Kamikaze, Dog-Faced Gremlin, Legette
FNGs: None
COUNT: 10
DISCLAIMER
WARMUP:
SSH, Little Baby Arm Circles, overhead arm claps, through the tunnel, stretches, plank jacks
THE THANG:
Grab a block and a partner, go to the 4-way.
Partner 1 run to the end of the island on KG, Partner 2 block exercise, switch. X3
Blocks: curls for the girls, overhead press, goblet squats
50 LBCs OYO
Repeat, this time running up Liberal Hill
50 LBCs OYO
Cusack the blocks up Ljberal Hill. Then at the top do 20 lawn mower pulls.
Repeat partner run/blocks down N. Tombee.
50 LBCs
Cusack the blocks down Liberal Hill
20 lawn mower pulls
Return the blocks. Done
:alert: ANNOUNCEMENTS :alert: :
Hump Day Happy Hour is still a thing, Wednesdays at 5 at Bar None
F3Columbia 12-yr anniversary convergence tomorrow at Memorial stadium. Several run, ruck and bootcamp options.