Q: SweetTart
PAX: Betamax, Oscar, Fallout, Big Worm, Bindi, Misfire, Quaker, Snowflake, Lobstah
FNGs: None
COUNT: 10
The pax asked for Frisbee as the sun is joining us earlier and earlier. But YHC knew we had payment to make if we were to have fun in the daylight. Disclaimers were made, or maybe it was a warning that the workout would be aggressive. The Oscar groanometer maxed out quickly. We hit the blocks hard. The work went by quick though and soon enough we made it to the field for some ultimate Frisbee cardio. Some discs went long, at least one went long enough to put Snowflake over the fence, he secured the touchdown first though.
Great work men, I will smile today after starting it with you, or maybe just grimace everytime I lift my arms.
WARMUP: Side Straddle Hops, Imperial walkers, Through the tunnel, Hip thrusts
Mosey to steps calf raises up and down steps 5 10 15, slow fast merkin, slow fast Squat
THE THANG: Mosey to blocks, cusack to parking lot
8 16 24 reps with 50 yard run between sets
Circuit 1:
Bulgarian split squat, ww1 situps with block press, thrusters
Crcuit 2:
Curls, tricep extensions or dips, iron crosses with block overhead
Cusack to return blocks.
Mosey to field – frisbee
90 seconds of plank with Teddy Rolls and shoulder taps
:alert: ANNOUNCEMENTS :alert: :
¡¡¡¡¡¡MERKIN MAY!!!!!!
Speed for Need
COT: Prayers for these men, we make each other better. When united for a cause we can change the world.
Prayers of healing and thanks for Sydney and Lovechild’s fundraising/run