Conditions 70 and rain
No FNGs
Disclaimer
Prayer/COT
Good to see these men show up and bring their own weights. YHC decided to call a change in shovel flag locations and get the pax undercover.
Good to have Caddyshack the newest FNG back for a second helping this week.
Missing pax , blame it on the rain. We could’ve taken the top spot with just one more.
The pax showed up ready to work bringing a pile of kettlebells, ruck plates, etc for the Tabata style workout.
First lets warm up with a few of the standard exercises (you know them). 10 to 20 4 count IC
Worlds greatest stretch performances were full of grunts and groans as expected
The thang,
Tabata 1 minute on and 20 secs off of exercises with your choice of weight. The goal is good form and fullest range of motion with weight you can control for 1 minute continuously. Then rest 20 seconds.
Exercises were off the cuff and Q hit legs, arms, core, and cardio.
Burpees, jump ropes, planks, swings,presses, lunges,squats, merkins, curls, triceps, skull crushers, around the world, halos, just to name a few.
Work was done.
Just so the pax were satisfied we took an Indian run around the parking lot to get a taste of the rain.
YHC requested Ebert finish them off with Arnold Fondas just as time ended.
Fun was had by all.
Announcements
Stomp the swamp
2nd F to be determined for Snakepit pax
Prayers
All the spoken and unspoken at Snakepit and F3 Nation.
With brotherly love,
Katniss
Devo,
Kill sin!
July 8