August 29, 2019

Cameron Brown Black Ops

Black Ops, Uncategorized

THE SCENE: Cameron Brown Park, Humid and 80ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-25 IC, Arm Circles-15 IC, Shoulder Press-15 IC, SDP-10 IC
THA-THANG:
Mosey to covered, lighted pavilion for the following work on the tables

  • 10 Irkins IC
  • 10 Dirkins IC
  • 10 Dips
  • 10 Step ups (each leg)
  • R&R with 8 reps
  • Mosey back to parking lot
  • CMU lunges 20 yards out and back
  • 3 rounds of sprinting the short end and jogging the long end of the parking lot
  • CMU 24×4, Overhead Press, Curls, One Arm Rows, Swings

MARY:

CMU American Hammer-10 IC, CMU Flutter Kicks-10 IC
COUNT-OFF & NAME-O-RAMA
5 PAX, Snowman, Barney, Stretch, Nature Boy, Peeping Tom
CIRCLE OF TRUST/BOM:
Be yourself! God gave you a personality for a reason. Don’t try to be someone you’re not and spend time with the people who love you for who you are.
MOLESKIN:
Awesome first workout at Cameron Brown Park! The PAX got after it this morning.
ANNOUNCEMENTS:
GoRuck and IronPax is coming soon. Get out of the Fart Sack and Train! God Bless.

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