Hypertrophy!

It’s been a while since my last Q due to my schedule so I was chompin  at the bit to give a good beat down at Folsom. A lot of guys have been getting crazy with burpees lately so I decided to give a burpee free workout which worked out pretty well apparently cause I burnt a lot of calories without a single burpee. It was a light crowd but a solid one 💪🏻Ready to get it here’s what went down.

Warm up:ssh,gravel pickers,squats,merkins,mountain climbers,x10 all IC

Next mosey to the flag stopping at each pole for 5 diamond merkins

we pledged it up then headed to the horse track for 11’s we did derkins and rows on the fence rails then 36 dips in honor of my upcoming birthday

next we headed back to the trucks alternating sprint/walk on the way

next up: partner block work on the soccer field

one partner did exercise the other ran the width of the field

exercises: weighted plank,OH press,back squats  then time ran out the rest will have to wait until next time.

Thanks to everyone that showed you guys pushed hard I appreciate the effort.

I shared a few verses about mans role in the family unit.

announcements:second F lunch,axe throwing this Saturday,jacked up leg 5k this Sunday,

prayer requests:Sarlacc friend from work wife passed away unexpectedly,Bedpan and wife dealing with heavy work load,my job interview today…..God knows the rest I closed us in prayer. Thanks for the chance to lead brothers it was fun looking forward to the next one

Westside out