Warmup
ISW
Monkey Humpers
Toy soldiers
On this day 1997 I asked my now wife to be my girlfriend
Also this past Sunday a certain singer had a birthday. So we will honor that singer now.
We are going to hold plank and every time you hear the word “Never” do a push-up.
Here is where the entire PAX gets RickRolled
Cue Rick Astley “Never gonna give you up”
The song is 3:30 long (Plank) and says "Never" 37 times ('merican)
and a link for your viewing pleasure https://youtu.be/dQw4w9WgXcQ
The thing
Mosey to the block pile grab a block and carry it to the pull-up bar.
Round 1 pull-ups, max
10 IC full curls
10 IC standing skull crusher
10 IC overhead Press
20 OYO block swings
Round 2 chin-ups, max
10 IC Squatting curls
10 IC close grip block merkins
10 IC front shoulder rise
20 OYO bent rows
Round 3 Alternating switch grip pull-ups, max
10 IC Bent Curls
10 IC laying skull crushers
15 OYO deep swimmers press
20 OYO dead lifts
Round 4 up fast and slow negative pull-ups x 5
Up fast and down slow for all of the following:
10 curls
10 skull crushers
10 shoulder press
10 upright rows
Lunge walk with the block back to the top of the hill
Partner up
Partner A does burpees while B carries 2 blocks down the hill and back up farmer carry style, swap then Repeato
6MOM
10 IC Dr W
20 IC LBC
25 Jack knives
1 minutes American Hammer
Reflection
“For the word of God is living and active and full of power [making it operative, energizing, and effective]. It is sharper than any two-edged sword, penetrating as far as the division of the soul and spirit [the completeness of a person], and of both joints and marrow [the deepest parts of our nature], exposing and judging the very thoughts and intentions of the heart.”
??Hebrews? ?4:12? ?AMP??