September 19, 2018

Triceps at the Lair

Lair, Uncategorized, Weekday

THE SCENE: Low 70’s and Humid
F3 WELCOME & DISCLAIMER:

Done. No FNG’s present

WARM-O-RAMA:
SSH – 15 IC, Imperial Walker – 15 IC, Squats – 15 IC, Overhead Press – 15 IC, Mosey with CMU to the playground.
THA-THANG:
Tricep stations for four rounds with 20 – SSH between

  • Dips – 20
  • CMU Extensions – 20
  • Close Grip Merkins – 20
  • Carolina Dry Docks – 20

Mosey with CMU to field for CMU Merkins – 25 and Bear Crawl 10 yards and back, CMU Merkins – 20 and Bear Crawl 10 yards and back.

 

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
5 Pax, C-LO, Pops, Snowman, Utah, Nature Boy
CIRCLE OF TRUST/BOM:
Covered the G3L with the PAX. Get Right (Q1), Live Right (Q2), Lead Right (Q3), Live Right (Q4).
MOLESKIN:
Life is not a race! Live in the moment  and be thankful !
ANNOUNCEMENTS:
Growruck. Get your mind right!!

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