Hot Humid Morning at the Yard!
It was drizzling rain when I arrived at 5:10 am to unload all the toys.4 cars were in Parking Lot. All F3 guys getting in some EC. Glad the rain held off.
FNG: Nope
Warm Up: Ran a lap around the club house. Circled up for Good Mornings, Merkins, Fazio Arm Circles, seal claps, overhead claps, Hillbillies, Imperial Walkers all 15 IC.
Workout: We worked in Teams of 2. 2 runners were the timers for each station around the club house. Each person rotated after runners were back.
- Runners-Timers
- Bench Press w/ RR Iron/LBC’s
- Curls/Shoulder Shrugs w/tractor weights
- Tire Flip/Merkins
- Bench Press Bar with partner up and over/ground pounders
- Farmers Carry/Bear Crawl
Rotated through 4 times.
Mary: Circled up for Low-Slow-Flutter, Homer-to Marge, Plank Hold all IC
T-Claps: Fram head locked 2 neighbors to come that have not posted in a while.
Announcements: Bed build this Saturday, Holly Springs 5k
Prayers: Breach travel mercies the rest of the week, Friend of mine and DoubleD has cancer, Inspector Gadget rolled his ankle during EC. Hope he recovers quickly.
Honor to lead you Gents!
