Today marked my 50th Birthday as well as my 1st Q at Boneyard. Thank you to all that came to support my Respect Q. Thanks to all the PAX for everything you have done for me, this truly is more than a work out. This is more like a family. I hope I pushed some of you PAX with my Pain Stations.
Disclaimer: No professionals here, so modify if you have to
COT
Prayer
Pledge of Allegiance, Lord’s Prayer
Begin Workout:
Today’s workout will feature 10 Pain Stations exercises consisting of 40 seconds OYO AMRAP. Rotate while taking a 15 second rest.
Location: River Bluff High School
Weather: Comfortable 85 with a hint of dew on the ground
Recap:
17 PAX + 2 more that had previous commitments.
| Burpees | Lunges |
| Over Head Press | Curls for the Girls |
| Boat Canoe | BBSU |
| Baby Arm Circles | Side Straddle Hops |
| Squats | Mountain Climbers |
| LBC’s | American Hammer |
| Seal Claps | Overhead Claps |
| Imperial Walkers | Windmill |
| Tricep Extensions | Goofball |
| Flutter Kicks | Captain THOR |
Prayer requests- All our F3 Fathers and Brothers out there
Announcements –
4 YRS to Boneyard —
Aug 6th for Schools Supplies competition – See Thumbs Up
Christmas Party
Stomp the Swamp
Thumbs 2.0 Recovery