Temps 50 and WET
Disclaimer
Prayer
COP
Mosey to the front lot.
SSH 15 IC
Squat X 15IC
Imperial Walkers 15 IC
Squat X 15IC
TTT 15 IC
Squat X 15IC
Mosey to the block / brick pile (1 block and 2 bricks per PAX)
Set 1
With Your Block – Side Squat X 10
With Your Block Curls for the girls X 10
With Your Block Tricep Extensions X 10
Repeat
Overhead carry you block back to starting point and grab your bricks.
With your bricks – LBAC forward X 10
Keep arms up
With your bricks – LBAC reverse X 10
Keep arms up
With your bricks – OH Clap X 10
Keep arms up
With your bricks – Dirty Bird X 10
Set 2
With Your Block – Side Squat X 10
With Your Block Curls for the girls X 10
With Your Block Tricep Extensions X 10
Repeat
Overhead carry you block back to starting point and grab your bricks.
With your bricks – LBAC forward X 10
Keep arms up
With your bricks – LBAC reverse X 10
Keep arms up
With your bricks – OH Clap X 10
Keep arms up
With your bricks – Dirty Bird X 20
Set 3
With Your Block – Side Squat X 10
With Your Block Curls for the girls X 10
With Your Block Tricep Extensions X 10
Repeat
Overhead carry you block back to starting point and grab your bricks.
With your bricks – LBAC forward X 10
Keep arms up
With your bricks – Front Raise X 10
Keep arms up
With your bricks – OH Press X 10
Set 4
With Your Block – Side Squat X 10
With Your Block Curls for the girls X 10
With Your Block Tricep Extensions X 10
Repeat
Overhead carry you block back to starting point. Put your bricks and blocks away.
Mosey to the front lot
300 yard shuttle with 15 seconds rest X 3
20 Big boy sit ups OYO
20 American Hammers OYO
20 Heel touches OYO
Duck Duck … IRON CROSS! YHC stole this exercise from Gravedigger because he loved it. All Pax sit in circle facing outward in the iron cross position. One pax runs and pulls down ever PAX’s legs. This process continues all the way around the circle until all PAX have finished.
Find a post for wall sits:
30 seconds standard
15 seconds with hands to the side
15 seconds with hands over head
15 seconds back in standard
30 seconds below parallel (This is not fun)
Mosey back to the shovel flag
The Pax did the harder thing and posted for an wet Surge WO. Strong work from the pax who attended.
Prayers:
Mercy Rule realtor friend
All unspoken
ANNOUNCEMENTS:
2/24 : Dam-to-Dam Relay
03/03: F3 Lexington 4-year Anniversary Convergence at Graveyard
03/23-24: P200. Teams pretty well set but you can find a spot. Drivers and alternates wanted.
04/TBD: True to the Brew, 6.5 mi. run/hike w/ beer and t-shirts
Weewee play set build (Contact him for details)
DEVO:
Many times we take life for granted. Mercy Rule recently had a friend lose her brother. Your life can be turned upside down in a moment. Take the time out of your day to hug your wife and tell her you love her, hug your children and tell them you love them, if not hug a friend and tell them you love them.
This small action CHANGES LIVES!