9 gentlemen or grown boys met in the pre dawn gloom of the well lit Old Hundred. The plan of the day was kettle bells, or weight of some kind, KG or LB is choose your own adventure. According to the school maintenance vans, this may or may not have occurred.
warmerama:
22 jumping jacks
10 helicopters
10 zombie kicks
10 imperial walkers
15 American hammers
10 merkins
The Thang:
10 KB squats
10 KB curls
10 KB swings
10 overhead press
10 tea pots each side
20 count rest
X3
1 lap around the lot
The Thang part deaux
10 skull crushers
10 ww3s
10 American hammers 2 count
10 flutter kicks with the weight in the air
20 count rest
X3
1 lap around the lot
11s with over head press and shoulder shrugs
triple check with squats and curls
Cool down 1 minute broga
Numbers, Names, Announcements, YHC took us out.
announcements:
- The Century Classic 2.0: this is great opportunity for a fun and challenging CSAUP. May 2nd and 3rd. Run or ruck between the RVA AOs overnight, caravan style taking turns. See myself or Heist to join up or for more info! If you can do a bootcamp, you can do a leg!
- The Bridge: This is starting up again, great 3rd F opportunity. Groups are forming, Corned Beef in April and Hermie in May. Come out and support an alternative prison ministry.
great work this morning fellas, let’s make it a good day!
