3 trained assassins emerged from the gloom to stake a glorious shovel flag into the soil at Pine Fork Park! With Iron in hand they embarked on a journey of destruction! (Of their biceps, triceps and tailbones that is)
Stretch OYO – Groans & Mumble chatter took center stage of the bodily wreckage that was bestowed upon us from Choo Choo’s Lumberyard Q over the weekend. We moseyed a little lap around the stranger lot, gathered our balls and proceeded to get to work.
COP1 – KB Good Morning March – 2 PAX walk the lot eastbound carrying their balls as they prefer – meanwhile P3 performs 5 KB good mornings and shuffles on to catch up with the rest of the PAX. This went on to the end of the lot, we then made or journey back through the diamonds before reaching the snack shack.
COP2 – The right to bear arms – Curls/Single Arm Rows/Skull Crushers – 12 reps each arm Run a lap between 2 diamonds after every set.
Wall sit with your KB to your chest for 60 seconds. Repeat COP2
Mosey to the batting cage – 25 pole smokers. 25 APD’s. Plank high to low every 15 seconds for 1 minute. Hold plank and follow Q’s lead transitioning from high to low planks with merkins, Nolan Ryans, shoulder taps and the lowest plank hold possible. Return to KB’s at the shack.
11’s – WW3’s (Make sure to squeeze them buttcheeks as to not bruise your tailbone on the concrete) – walk around a slice of the rock pits for time – Curls 2 ct.
Walk the balls BTTF.
CoT – Numbers & Names/ Announcments and Prayer Requests. – Summer Tour is back in town tomorrow morning for the Iron Haul Ruck. Running is an option.
