5 PAX decended upon the grounds of GCC for a full body WIB. Numbers were light, chatter was even lighter, but effort was enormous!
Warmarama
- SSH 20X IC
- Mountain Climbers 20X IC
- Cotton Picker 10X IC
The Thang
WIB 1
- Jump lunges 20 OYO (10 each leg)
- Broad jump burpee to cone 2 (approximately 30 yards)
- KB swings 25
- Sprint to cone 3
- Pull-ups 10
- Bear crawl from cone 3 back to cone 2
- Goblet squat press 25
- Sprint back to cone 1 – Repeato
- PAX performed entire WIB 3X's
WIB 2
- Jump squats 20 OYO
- Lunge walk to cone 2
- Single arm KB press 20X OYO (10 each arm)
- Sprint to cone 3
- Australian pull-ups 10
- Duck walk from cone 3 back to cone 2
- Lunge and twist with KB 20 OYO (10 each side)
- Sprint back to cone 1 – Repeato
- PAX performed entire WIB 2X's
Mosey with KB to front of church and circle up
- Curls 10X IC
- Lawn mower 8X IC (right arm then left arm)
- Skull crushers 8X IC
- Low flutter with KB overhead 15X IC
- Chest press 10X IC
- Curls 18X IC
- Lawn mower 6X IC (right arm then left arm)
- Skull crushers 8X IC
COT
Moleskin
- Great job today men! No BS, all effort, all got better today
- Packer & Zuul, you guys continue to blow me away – TCLAPS to you both, much respect
- Uncle Rico, thanks for pushing me – great hustle on the sprints, never took a break
- Way to hang tough, Croc, never a moment of weakness – you powered through to the end
- Lifting up little Nolan and his family – prayers for healing and for God's comfort, peace, and perseverance
- Have a bless weekend men!