11 warriors gathered in the early morning to test their might. Is that an FNG? Nah. Welcome back Cookie! Vagabond’s portable speaker/kettlebell didn’t work as planned, so the workout was accompanied by mumble chatter, sounds of exertion, and the clinking of metal.
COP:
SSH, helicopters, merkins, flutter kicks, deadman hang, mosey around the school
The Thang:
- KB swings x 20
- Single leg deadlifts x 10/side
- KB rows x 15/side
- Overhead press x 15/side
- Plank KB pull throughs x 15/side
- American hammers x 15 double count
- Concentration curls x 15/side
- Skull crushers x 15
- Mosey the parking lot perimeter
Numbers 1 – 9 x 3
Farmers carry across the lot, switch hands for the stroll back
Overhead stretch, touch your toes, rotator cuff stretch
Time called.
Numbers, names
Announcements:
SoT shirt available through F3 nation site
COT:
YHC took us out.
-Purple Rain
