• Post Type: Backblast
  • When: 05/20/2021
  • AO: Folsom
  • QIC: Wirenut
  • FNG's:
  • PAX: Wichita, Balljoint, Spackle, Sarlacc, Handcuff, Stogie

Beautiful morning pax are ready. No FNG’s quick disclaimer let’s get to it.

Body weight Warm up

SSH, Gravel Pickers, LBC, MNC.                               22 for the vets and the Pledge.

Block Circuit 1

7×7 Thrusters, Triceps Extensions, Hammer Curls, Sumo Squats 15 sec. rest between sets

Rifle Cary to tennis courts

Block Circuit 2

6×6 same as before with suicide sprints between rounds Rifle Cary around courts

Block Circuit 3

5×5 once again same as before with a Rifle Cary across the courts between rounds

Rifle Cary back to the parking lot to get rid of the blocks

Heavy Bag Finisher

Mosey to the soccer field upon arrival we find about 600lbs of pool salt time for some heavy bag farmers walks.

10 squats grab 2-40lb bags farmers walk then 5 burpees rinse and repeat for 5 rounds.

Mosey back to parking lot for COT and announcements.

I would like to thank everyone who came out this morning and say thanks for the opportunity to lead this morning.

Prayer Requests

Turtle Man, Big Pappy and family, SA and family