Conditions cold and calm, no waves crashing the shore of Lake Murray
Stride lite with Socrates across dam and back
Warm ups all x 10
TTT 4ct IC
World’s greatest stretch 4ct IC
LBACs 4ct IC
OH claps 4ct IC
Copperhead squats 4ct IC
Michael Phelps 4ct IC
For my birthday, 53 today, YHC decided to play with the numbers a bit…
Sumo squat holds w kettlebell 50 x 3
50 reps x 3 exercises x 3 cycles
Choose bell you can keep in motion no rest until cycle complete
25 Swings L arm
25 Racked squats KB on L
25 OH presses KB on R
25 Swings R arm
25 Racked squats KB on R
25 OH press KB on L
Notice the switch in arms from swings and squats then to OH press. The same shoulder is smoked by the time we reached OH presses.
Rest 1 minute
Repeat 2 more cycles w 1 min rest between
Completed work is 150 reps per exercise
Sumo squat holds with kettlebell 50 sec x 3
Mary for last few minutes pax called a variety of KB movements.
Great work men!
Don’t suffer challenge Lexington HS 6am 4/23.
Blood drive for Bray Sox
Hall pass son
Sharknado family member with injury and surgery
Cancer for several pax F3 and FiA
Shredder management of his Dads affairs ,declining health .
YHC my mother for health issues, healing and quality of life going forward
All spoken and unspoken requests from pax throughout F3 nation
James 1:2-3 HCSB
Thanks Brainiac for posting this devo tweet this morning…