15 PAX at “the finest AO in Cornelius”

Warm-aroma: Hillbilly IC X 15, slow windmills IC X 10, long snapper IC X 15, runners stretch for 5 count hold ea side, IST IC X 10 

Mosey to Rock pile for –

Rock work: each exercise was done on a slow IC 4 count and slow IC negative (slow & controlled). Exercises were: full curls X 7, overhead shoulder press X 10, skull crushers X 10 

Mosey in-between the buildings for – people’s chair with air traffic controllers IC X 10, people’s chair with air press IC X 10, praying mantis IC X 10, repeato but 2 bricks lower on the wall 

Rock work: low curls X 10, high curls X 10, overhead shoulder press X 10, skull crushers X 10 

Mosey in-between the buildings for –

Core work: 5 count sit-ups X 10, pretzel crunch IC X 10 ea side, dieing cockroach IC X 10, mind blown air bender for 30 sec, the W IC X 10 

Rock work: bent over row X 10, low curls X 10, high curls X 10.

Full curls slow IC for 10 count & negative slow IC 10 count, overhead shoulder press slow IC for 10 count & negative slow IC 10 count

Rocks back and slow mosey to launch 

Recover Recover

Announcements: Links below

Men In Pink March 16th

Christina Latini Memorial 8k March 16th

https://raceroster.com/events/2024/81833/christina-latini-memorial-8k-2024

Prayers: God has blessed each PAX with F3, please pray for more Men and Kotters to join/rejoin in 2024