Starting to feel more like sunny and 70. The bugs are making noises and it is feeling good outside. Perfect day to get after it!
12 (that’s right T W E L V E) dudes got swole for another Flex Friday at Satan’s Hill.
Warmorama: SSH (20x), CHS (20x),UKS (10 x), Dead Man Hang, Sitting Hamstring stretch, LBCs (15x), Merkins (10x), Hip Flexor stretches, Fudd/Wilson stretch, OYO stretch 30 seconds.
What we did:
Part 1: Cindy work and corners:
3x rounds as follows:
Corner 1 – 20x Cindy Bench Press (walk to corner 2 with cindy tight to chest)
Corner 2 – 20x Cindy Squats (walk to corner 3 – right arm farmer carry)
Corner 3 – 20x Cindy Shoulder Press (walk to corner 4 – left arm farmer carry)
Corner 4 – 20 x Cindy Swings (walk to corner 1 – cindy OH carry)
Part 2: Band pain: Mudslide busted out the flex bands of pain. Partner up and grab 1 flex band, Pax completed the following (1 man holds band for resistance while the other performs workout):
- Jog/Warmup – With flex band around waist, each Pax did 2x rounds of 30 second jog in place
- Shuffle Left/Right/Up drills – With flex band around waist with resistance. Sprint in place…on MudSlide’s command shuffle feet left/right and back to center on command. Mixed in were jumps. 2 rounds at 45 seconds a piece.
- Groiner– With flex band around waist, A man performs as many groiners as possible (bottom movement of burpee) for 45 seconds. B man holds band for resistance.
Part 3: Hill + Band Pain – With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 3x at 50/75/100 percent. Wrap up with 1x Bernie. FEEL THE BURN!
Part 4 Moseyed back to flag area and grabbed the bands for some stretches.
Time.
Outro: Numbers and Names.
Announcements: None
Closing thoughts: VERY cool to have a bunch of new faces at the Hill today. F3 is about bringing more men out to the gloom. Leaning on each other and getting it done. Proud of you guys!
Prayers – Mudslide took us out
