10 F3 men, shaking off the long weekend of a few drinks, a few hot dogs, a Convergence, some pool time, beach time, boating, grilling, and yard work. Who’s ready to throw some weights around. Let’s go!
Warmarama: Mosey lap around the parking lot, Circle Up, SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers.
The Thang:
Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)
1: Swings
2: Curls
3: Lawn Mowers
4: Skull Crushers
4 Rounds
Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)
1: Lunges
2: Curb Calf Raises
3: Sumo Squats
4: Run to the line and back 1 Burpee.
4 Rounds
Mosey Cool down lap around the parking lot. (Not a Sprint)
BTTF
Counterama: Namerama:
YHC Took us Out!
Announcements:
SOJ Picnic (This weekend) – See Slack
9/21/24 – 10-year Anniversary
The Tour is back baby!!! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=drive_link
LMS: Nothing beats a good Tabata. A couple of audibles to save on time but we got it done boys. Great workout after the long weekend. At no Point, I repeat at no point did the Q sanction a Sprint between Merman and Fandango. Prayers to Merman for a speedy recovery, setting a date for a rematch.
Thanks for letting me Lead!
Oyster
