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Weather: mid 60s, light breeze, perfect
Pax: Maize, Short Story, Ponzi, Teddy Bear, Dr. Porkchop, Auqaman (DR), Nomad (Q)
Warmup: SSH IC x 20, weed pickers IC x15, imperial walkers IC x20, arm circles front IC x15, arm circles back IC cx15, around the world with block x10 rotations each direction
Thang: curl carry until someone had to put their block down, curl IC x20
Zamp carry until someone had to put their block down, overhead press IC x15
Farmer carry a specific distance, hold high plank until someone had to quit, 20 block mericans OYO
Curl carry until someone had to put their block down, curls IC x20
Zamp carry to top of the hill, dips IC x10
Shoulder carry to the bottom of the hill, Rocky Balboas IC x25, squat throws up the hill, completed this circuit a total of 3 times
Zamp carry until someone had to put their block down, overhead press IC x10
Curl carry until someone had to put their block down, curls IC x10
Shoulder carry half way back, stop for plank hold, shoulder carry rest of the way
Recover, recover
Moleskin: what an awesome morning! We started with “slow and deliberate” and then changed to “explosive power” as a way to work the muscles in different ways. All the traveling allowed for good fellowship conversation this morning. Great having Auqaman from downrange again today. Weather couldn’t have been better and COT happened with an awesome sunrise that just kept getting better. Prayers for our local F3 brothers, Short Story’s mom in school, and father-son relationships. Honored to lead this morning, men.
