April 24, 2019

Back and Block work

Neverland

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH -50 IC, Slow DP – 15 IC, Arm Circles -15 IC, Shoulder Presses – 15 IC, Lateral Raises -15 IC

THA-THANG:

Block, Bags, and Metal Tubes

  • Strait leg lifts -15 IC
  • Curls – 15 IC
  • Bent over rows – 15 IC
  • Mosey the length of the parking lot
  • Shoulder press – 15 IC
  • Strait leg lifts – 15 IC
  • Curls – 15 IC
  • R&R several times
  • Vacuum cleaners with 5 Merkins x 6 lines up and back
  • R&R above lifting movements with CMU or bag or tube
  • Squat jumps x5 reps and lunge between lines x6 up and back
  • Pull-up holds for 15 seconds x 6 reps

Circle of Pain

  • Bear crawl around the circle of PAX while one PAX did one arm rows with metal tube
  • R&R above lifting movements with CMU or bag or tube

MARY:
Flutter kicks – 20 IC, BBS – 10 IC
COUNT-OFF & NAME-O-RAMA
Nine PAX, (1 FNG – Toucan), Zima, Rabbit, Bob Ross, Rage Quit, Nature Boy, Ice Cube, Fugitive, Bobsled
CIRCLE OF TRUST/BOM:
Don’t get complacent and lazy! Do what needs to be done. Prayers for Rabbit and Micah.
MOLESKIN:
Great work this morning! Toucan did an awesome job and will hopefully be a regular. Bob Ross can bear crawl faster than any PAX out there! Thank you Zima for the Nitro. I was ready to post again once the caffeine set in.
ANNOUNCEMENTS:
Brew Ruck

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