Five men braved the brisk morning.
FNG-1 is (Rebound)- Mike Neff
DISCLAIMER
WARMUP
20 x SSH (IC)
20 x Storm Troopers (IC)
15 x Monkey Humpers (IC)
15 x Cotton Pickers (IC)
Arm Circles forward and backwards
22 Merkins
THE THANG
KB carry around the track stopping at each “corner” (4 stations total) with a concrete bleacher ladder climb between stations 2 and 3. All stations and bleacher exercises were OYO reps.
Station #1
20 x KB Merkins- hand on bell- 10 each hand
30 x KB Shoulder press- 15 each arm
20 x KB Skull crushers
KB carry to station #2
Station #2
20 x KB Snatch- 10 each arm
20 x KB Curls both hands or 10 each arm as needed
20 x KB Lawn mower pulls each arm OYO
Bleacher ladder climb:
One rep at ground level then add one rep to total for each step climbed. 7 total steps.
Squats up the ladder ~28 reps
Carry bellz down to ground level
KB swings up the ladder~ 28 reps
Carry bellz down and KB carry to station #3
Station #3
10 KB Ribbons
15 Around the work- right and left rotaion
20 KB chest press
KB carry to station #4
Station #4
10 x KB Burp and overhead press
KB carry to station #1
Repeat station #1
MARY
LBC (OYO) x 20
Low flutter (OYO) x 10 (4 count)
Pretzel crunch (OYO) x 20 Left and right
REFLECTION
Trust in the Lord with all your heart and lean not on your own understanding
Proverbs 3:5
God knows what’s going on in your life. Trust Him. He is in control.
Name-a-rama and prayer out
Pleasure to lead you fine men this morning. Continued prayers for Spork's co-worker, Marker and his M, and for Crawdad's quick recovery.