Run with CMU/Lift stuff/Repeat
THE SCENE: The Lair – Storms left behind some nice morning weather.
QIC: Snowman
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Slow Daisy Pickers x 15 (IC)
- Imperial Squat Walkers x 20 (IC)
- Stretch for 30 seconds
- Mosey to the field w/CMUs
THA-THANG:
Partner up. P1 does exercise below on goal line while P2 runs to 30 yard line w/CMU and does assigned coupon exercise. Switch when P2 returns w/CMU. All running is with CMU.
- SSHs for 1st round through stations
- BBSUs for 2nd round through stations
Coupon exercises at 30 yard line. Pairs rotate to new station after completing 2 sets.
- Overhead press w/45lb. ruck plate x 10
- Curls w/25 or 35lb. dumbbells x 10 each arm
- Power cleans w/75 lb. sandbag x 5
- Triceps Extensions w/CMU x 15
- Bent-over rows w/CMU x 15
MARY:
None
COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG: Floppy Disk)
CIRCLE OF TRUST/BOM:
You have a choice to make when you pull in the driveway after work. You can choose to put the phone down, be present, and a leader to your wife and children. Or you can choose to turn on the tv and not be bothered. Our families will not gain strength from that choice. Make the right choice when you pull in the driveway.
MOLESKIN:
It was a pretty good workout and will use this format again with minor tweaks. Backseat had tummy issues and the bathrooms were locked. That sucks
Prayers were lifted for the area flood victims and PAX with family health issues.
ANNOUNCEMENTS:
Hello Kitty is taking over AOQ duties from C-Lo in August.
