Disclaimer, Warm-o-rama
Get blocks, set them aside
- if anyone on IR, stay here
- Zamoirini 1st Lap
- Al Gore 2nd Lap no block
- Elbow plank 3rd Lap
- Block straight out final lap
If not on IR:
I-L-C-O in the parking lot
Pull-up bars
- partner up Size Does NOT matter
- 10 pull-ups / Dying Cock-a-roach
- 10 chin-ups / Freddie Ms
- 10 pull-ups / WWIIs
- 10 chin-ups / Crunchy Frog
- 10 your choice / encouragement
Get a new partner – size DOES matter
- Helping Hand x 8 each arm
- Flapjack
- Repeato x 6
- Repeato x 4
- Repeato x 2
- Find a pole/tree/sign for Partner Christian McCalf-raises
- Now partner squats
Find some curb:
- Rocky Balboas
- Curb Merkins
- Flip
Lap (IR stay at blocks zampirini)
To the blocks:
- low, high, full curls
- Skull Crushers
- Lawn Mowers
- Chest press
- Skull Crushers again
- If time dead lift
- If time shoulder press
At 7:45 put blocks away
Mosey over to the rope (big, long, thick….)
MWAR
Couples therapy Moleskin :
Today’s wei or was inspired by the movie Couples Retreat, which YHC referenced numerous times before realizing most of the pax had not seen it… #awkwardmoments
T-claps to Moses for EHing the church goer asking him to join us in COT prayer. It worked, and just like that – that guy now knows F3!
Prayers for Rockets best friend in Ohio, Shaun, who suffered a stroke this week. It will be a long road for him, but with family and friends like Rocket to support him – he will get there.