Day: July 29, 2023

Proper warm up

modified Cindy: 3 rounds of 5 pull ups 10 merkins 15 squats run a lap 2 rounds run one round run

then 11’s dips and V ups

then we played football for 30 minutes some shined (Wikileaks, Def Lep surprisingly) others not so much. Gear wrench plays dirty watch out. Fun was had by all and we burned some calories doing it. It was a pleasure as always. We prayed pledged and did announcements of course that is all.

Good crowd at Folsom as usual. No FNGs. So we kicked it off with the Pledge and a Wirenut style disclaimer. Something like We’re not professionals but if you don’t do it right I’m gonna let you know. Quick warmup and we’re off. Mosey towards the Block Pile stopping at each light to do a little bit of work. 5 Mike Tysons and 10 JB Squats. Grab a block and Rifle Cary to the Tennis Courts where we did several Blocks of Circuit Style work.

Block 1: 5 Blockies, 10 HR Merkins,     20 Alpos, run a lap

Block 2: Repeat above circuit, Rifle Cary to next station, 10 each arm Chainsaw Rows, 20 Tricep Ext., 30 Curls, Rifle Cary back to start, run a lap

Block 3: Repeat above circuits, Rifle Cary to next station, 10 Thrusters, 20 Shoulder Taps, 30 Mountain Climbers, Rifle Cary to the start, run a lap

Block 4: Repeat above circuits, Rifle Cary to next station, 10 Goblet Squats, 15 Split Squats per leg , 40 Box Squats, Rifle Cary to the start, run a lap.

We’re all done here so we carried the blocks back to the pallet. On the way back we finished up the way we began with the Mike Tysons and JB Squats at each light.

That is Time

COT

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