• Post Type:
  • When: 09/04/2018
  • AO:
  • QIC: BLART
  • FNG's:
  • PAX: SWIMMER, 2 STROKE, SLAW, SISTER ACT, FREIGHT, WOJO, TIGER.

YHC arrived a little early to finish preparing for the workout. While  waiting on the pax glanced at the radar and realized we would probably get some rain . So on with the show.

 

 

WARM UP

SSH-10IC

MERKINS 10 IC

TOYSOILDERS 10 IC

LBC’S 10

THE THANG

Partner up for some block work

Set 1 50 thrusters

Set 2 100curls

Set3 150 tricep presses

Set 4 200 chest presses

 

Next we got In 3 Groups of 2 and had 2 stations so we did 1 exercise and went to next station while odd group ran a lap around feild.

1st station jump lunges

2nd station step ups

2 rounds of these

 

Repeat with new exercises

1st station dips

2nd curls

2 rounds of these

Back to turd shack 1 minute of walk sit to recover

Then Iron hulk

1 merkin 4 airpresses

2 merkins 8 airpresses

Up to 8 then wallsit for 1 min then we finished 9 and 10

 

MOLESKIN

Not a huge crowd for this one but it was still a pleasure to lead. I spoke a bit about our relay we had a few weeks ago, and how I saw men step up and really push themselves as well as pushing others beside them . You men of F3 never cease to amaze me with your leadership.

 

ANNOUNCMENTS

Several running events coming up BRR ,JJ 5K,  and one in Belmont

PRAYER REQUESTS

Sly, Long family, those in BRR for safe travels ý

Pledge and YHC took us out