Arms and Shoulders

With my recent change in work schedule I’ve been hitting some of the morning AO’s visiting guys I usually only see on Saturday. This week I hit up Folsom and it was worth it! Dolph had a great beatdown on Tuesday and I tried my best to follow it up Thursday. At 5:35 when Sparky and Allen Tate showed up we had a short disclaimer for the FNG (thanks for the reminder Roadie) and we went to work.

Warmup:

Stretch and try to touch your toes

Slaughter Starter-Apollo Creed Style. Well that got the mumble chatter going out the gate.

Pledge

Grab some cement blocks out of the truck and mosey to the lower lot.

The Thang:

Line up on the side. We did a 20 count of a block exercise then sprinted across the parking lot for a 20 count ab exercise then sprinted back.

1)20 curls/20 WWI’s

2)20 overhead press/20 WWII’s

3)20 Woodchop/20 In and Out

4)20 Good Morning’s/ 20 Sandy V’s

5)20 Blockee’s/ take your block with you 20 WWII’s holding up the block

OK let’s take a break. Mosey to the stairs. Wall sit at the bottom and two at a time do 10 calf raises on each step. At the top plank for the 6. I think there was about 10 steps.

Grab the blocks and mosey back.

Iron Hulk-Jack Webb at a 1:4 ratio up to 10:40. It’s stupid that these are this hard!

Mary-Roadie led us in LBC x 30ic, Sparky called more curls with the block and Time!

COT:

Great job this morning guys. Thanks for the push. I’ve enjoyed pushing the rock with y’all this week. Welcome FNG Zalinsky as in the parts people from Tommy Boy.

Announcements: Mudrun, Advisory meeting Sunday

Prayer Request-Guys traveling for the mudrun, Sparky’s dad, Guy’s struggling against the rock

And we were out. Great start to the day!