6 dudes from the neighborhood watch thought about going to Twin Team but decided on ending the week with a real challenge. Take it easy another day boys. Welcome to another edition of FlexFriday.
Warmarama:
SSH, Helicopters, Michael Phelps, Rosalitas, Hello Dolly, Flutter Kicks, LBC, WWII
The Thang:
Mosey to the back trail and run to the cul-de-sac and then back to the parking lot.
EMOM (every minute on the minute) 5 Rounds
Pick 1 station for 5 Rounds:
Heals to Heaven 20x
Tricep Extensions 20x (Coupon)
Jump Squats 20x
Merkins 20x
Goblet Squats 20x (50lbs kb)
Rows 20x (Coupon)
Kettlebell Swings 20x (35lbs kb)
Curls 20x (Coupon)
When 5 Rounds is over, run down the trail to the cul-de-sac and back. Move to the next Station for another 5 Rounds. Repeat EMOM & RUN 4x
BTTF: 30 second stretch. Time!
Numberama, Namerama,: YHC took us out. Thank you, Lord, for giving us another day. Let’s strive to be Great Husbands, Great Fathers, Great Friends, Bosses and Co-Workers.
NMS: The heart was beating, and those KB swings caught up to us really quick. Another great FlexFriday at Satan’s Hill. Great to See Nancy Lopez who has been out for a few days on IR. SOJ had their 1st 2ndF Lunch yesterday at Chicken Fiesta. The vote is in for Brickhouse next month. Go take on the day!
Oyster
Announcements:
See Slack for Nancy Lopez event = Glow for Galactosemia 2023. Registration is open.
