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
Pledge of Allegiance, Lord’s Prayer
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
17 PAX + 2 more that had previous commitments.
|Over Head Press||Curls for the Girls|
|Baby Arm Circles||Side Straddle Hops|
|Seal Claps||Overhead Claps|
|Flutter Kicks||Captain THOR|
Prayer requests- All our F3 Fathers and Brothers out there
4 YRS to Boneyard —
Aug 6th for Schools Supplies competition – See Thumbs Up
Stomp the Swamp
Thumbs 2.0 Recovery