Warm-Up:
20 SSH IC
5 Dippy Birds each side
10 IST IC
20 Mtn Climbers IC
Mosey to the block pile
The Thang:
Grab the block and mosey to the pull up bars
As much as 5 pull-ups then 10 curls for 5 sets OYO
Mosey with your block to the down under bars
10 beer can pull-ups on the down under bar then 10 curls for 5 sets OYO
Mosey to the front of the gym for a couple rounds of 5 more curls while leaning your back on the wall
Mosey to the benches leaving your block behind
10 step ups each leg then 10 Monkey humpers for 3 rounds
Mosey back to in front of the gym for a couple more rounds of 5 more curls while leaning your back on the wall
Move briskley to the bottom of the parking lot
Quadraphelia to the top of the hill and mosey back
Lunge walk to the top of the hill and mosey back to the blocks for another round of 5 more curls while leaning your back on the wall
Mosey to the down under bars with your block
Over hand pull ups on the down under bars then 10 curls for 5 sets OYO
Blocks up and mosey back to the LP
My Abs Rule Yours (MARY):
Low plank for the 6
20 LBC IC
10 Scissor crunches each leg IC
Reflection:
1 Thessalonians 5:11
Therefore encourage one another and build each other up, just as in fact you are doing.
I can't say it enough. The support and encouragement I have gotton from this group with my hotdog cart is amazing. Tuesday for lunch I had probably 15 F3 brothers show up to eat hotdogs at LKN Brewery. It may have seemed like just showing up for lunch and waiting in a very long slow line for hotdogs to most of you guys, however it meant the world to me. This has been a very bad location for me on Tuesdays, but it was a commitment that I had made that I wanted to keep. You guys made it feel worth while. I just hope that I can be as good as a brother as you guys have been and be an encouragement to others like you.
M/C:
There was some talk about giggles in Dolittle's Shower. Show to know or this one you might not want to know.
Great work by all
Thank you for letting me lead. Also, thank you guys for always pushing me and making me better in all aspects of my life.
Mater