20 on hand for a dueling Q at Hammer. Mumble chatter was present (as usual), work was done, all got better.
Conditions
76 degrees, 92% humidity
The Thang
- Detour
- 50 x SSH, IC (crowd pleasure)
- 30 x mountain climbers, IC
- little baby arm circles forward, backward
- raise the roof
- overhead clap
- Collar
- Split in 2 groups
- group 1- run around basebeball field, group 2- big boy sit-ups, switch, squats, switch, merkins, switch
- Detour
- 50 x flutter kicks, IC
- 50 x paver curls, OYO
- 49 x overhead press, IC
- 15 x 2 count merkin, IC
- Collar
- 25 x Lunges with pavers, IC
- 15 x v-ups with pavers, IC
- 25 x flys with pavers, IC
- 25 pulls with pavers, IC
- Detour
- 1 x overhead press, IC
- 0.75 Mile Indian Run as group
COT & BOM
- Welcome to FNG Frontload!
- F3 Columbia 6-year Anniversary convergence, 10/20 at Brickpile – more info to come
- Let’s continue to lift up those affected by Hurricane Florence