- When: 08/11-2023
- QIC: 3 Peat
- The PAX: Papa Smurf , Felony, Goggins, Jumanji, Prunetang , Sofa, Aug, Bada Boom, tiny hummer, housekeeping, Powerball, zamboni , Half Moon, Inside Out , B for Bert, Osteen
84° and 90% humidity at 7 AM. There were 17 of us today and these men got after it. Cindy’s , sprints and everything in between
Warm a Rama
Toy soldier mid field , sprint , exercises , toy soldier back , sprint back to your block. Divide and conquer into 4 groups .
The thang
4 corners of gettin after it with Cindy. Firemen carry your Cindy to each corner run 50 yards after every corner . These are not your average men. What a pleasure to be around these guys .
1st corner … sets 1,2,3
1O Rows each side
10 mtn. climbers
10 flutter kicks
5 pull ups
2nd corner
10 SQUATS
10 Bobby Hurley s
10 HEELS To
HEAVEN
3rd corner
10 CURLS
1O SSH
10 AMERICAN
HAMMERS
4th corner
20 flutter Kicks
10 big boy sit-ups
20 LBC’S
Sets 4 and 5
1)10 DeaD LiFTS
10 SQUAT Jumps
20HeLLoDOLLIES
2. 10 SHOULDER PRESS
1O SKATERS
Each side
10 SHOULDER
TAPS
Each side
3)
10 Irkins
10 Derkins
10 right hamd up on block
10 left hand up on block
4) 10 front raises
10 reverse lunges each leg
10 high plank low plank
10 plank jacks