Hope this backblast finds you well. Three stallions ready to throw some weights. Here we go!
Warmarama: Mosey around the parking lot, then circle up for some: SSH, DQ, Deadman Hang, Arm Circles, Copper Head Squats, Merkins, Flutter Kicks, Rosalita, Hello Dolly’s.
The Thang:
Modified Beast.
Round1: 10 Shoulder Presses: 6 Merkins x 3 to the other side and x3 on way back.
Round2: 10 Shoulder Presses, 10 Lawnmowers: 6 SSH x 3 to the other side and x3 on way back.
Round3: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings: 6 Plank Jacks x 3 to the other side and x3 on way back.
Round4: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers: 6 Forgot x 3 to the other side and x3 on way back.
Round5: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers, 10 Sumo Squats: 6 Squats x 3 to the other side and x3 on way back.
Round6: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers, 10 Sumo Squats, 10 Alvin Iversons: 6 Burpees x 3 to the other side and x3 on way back.
5 Corners??:
1: 10 Merkins, 10 Curls
2: 10 Merkins, 10 Curls, 10 Swings
3: 10 Merkins, 10 Curls, 10 Swings, 10 Squats
4: 10 Merkins, 10 Curls, 10 Swings, 10 Squats, 10 Lunges
5: 10 Merkins, 10 Curls, 10 Swings, 10 Squats, 10 Dips
BTTF: Ring of Fire
NMS: Great to be back at The Old Hundred to add in some Kettlebells. Much needed today. 70 and Sunny as always. Several Announcements were shared today.
Grow Ruck — See Slack and sign up.
Several VQ’s are on the sign up sheet. Fergie VQ is this Saturday at Dogpile.
and 2 VQ are coming at the Alamo. Blacktop and Rudy. Let’s Go!!!!
YHC took us out.
