Hold it

Weather: 66 degrees and partly cloudy. The early day light is invigorating.

PAX:

  • Brickyard
  • Marshall
  • High Knee
  • DC
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers

Thang:

Mosey

  • 15 – Mericans
  • 15 – Squats
  • 20 – Mt Climbers

Mosey

  • Row Hold ~ a minute and a half
  • 15 – Prisoner reverse lunge w/ knee up
  • 15 – Decline Mericans
  • 15 – Prisoner reverse lunge w/ knee up
  • 15 – Decline Mericans
  • 20 – LBC
  • 10 – Sun Up Sun Down

Mosey

  • 4 of us did Walking Lunge 20 steps and 1 Person holds a pull up on the bar with arms at 90 degrees. Then rotate and repeat.

Mosey

  • Figure 4
  • Lunge with arm to sky
  • Figure 4
  • Lunge with arm to sky

Mosey

  • Wall sit w/ sets below
  • 20 – Overhead Clap
  • 20 – Moroccan Night Club
  • 20 – Cherry Pickers

Mary

  • 20 – Crunchy Frog
  • 20 – American Hammer

Moleskin:

A sleepy group that Brickyard tried to wake with some loud counting. At times counting wasn’t happening at all – Q kept “logging” it in his head as DC pointed out. Walking lunges turned into chicken lunges with the one still standing a winner. Thanks men!

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