Perfect F3 morning. A lot of new faces posting to Samson. Great to see the influx, but where were the regs? Tugboat, Canary, Bootleger… We even had an FNG (Troy) who sought us out for his first post, brought a basketball and everything! No hoops today, but I'm thinking this guy could drastically improve our collective shot %, but I digress…
Warmup:
Run to the top of the lot. Disclaimer given.
- SSH x25
- IST x15
- Windmills x10
- 5 Burpees OYO
- Mountain Climbers x10
- Toy Soldiers x10
The Thang:
Grab a cinderblock circle up.
- Curls x10
- Bent Over Rows x10
- Skull Crushers x10
- Cinder Swings x15 OYO
- Overhead Press x10
- Block Merkins x20
Run down to the grafitti wall.
- Star Jumps x20
- Dry Docks x15
- Wall Sit Air Press x15
- Touch Them Heels x15
- Balls to the Wall x10 count down the line
- 5 Burpees OYO
Run back up top to the blocks,
- Curls x10
- Bent Over Rows x10
- Skull Crushers x10
- Cinder Swings x15 OYO
- Overhead Press x10
- Block Merkins x20
Run down to the pit.
- Tricep Extensions x15
- Irkins x10
- Alternating Step Ups x30
- Alternating Lunges x20
- Dirkins x10
- 5 Burpees OYO
Run back to the top put the blocks away and run back to bottom of the lot.
Mary:
- Flutter Kicks x20
- Pretzel Crunch x20 (10 Each Side)
- WWII Sit Ups x15 OYO
- Jane Fonda x20 (10 Each Side)
- Mason Twist x14
Recover Recover
Great work by all this morning. Keep posting to Samson! Thanks to Hasselhoff for the opportunity to lead. Prayers for Mona Lisa and Co.