7 on a beautiful Wednesday. FNG-1 above is Matt who comes to us from Virginia, likely only temporary, but we’ll take it. Matt was EH’d by his BIL to the Gastonia 10Y celebration this past weekend and loved it so much that he went to Strudel’s workout on Tuesday and now visits us on Wednesday. He’s looking where to go next, so maybe Nomad would be a good name. More to come on that later.
COP
Toy Soldiers
Windmills
CPs
30 second Calf Raises
Merkin Bearway to 11 (or 12) 78 reps
Thang
Mosey and grab a block and carry to the top of the hill
10 IC Curl
10 IC Shoulder Press (Shooting star sighting)
10 IC Skull Crushers
Run to the wall and back
repeato x3
10 IC Squatting Curls
10 IC High Pulls (Think KB swing, at the top pull the block to your chest then back out and down)
10 IC Block dips
60 second wall sit
repeato x3
Return the blocks then for a round of 10 pull-ups enroute to the launch pad
6MOM
LBC
Freddie Mercury
Low Flutter
Reflection
Revelation 3:20
Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in to him and eat with him, and he with me.