3 New Kent hardos gathered for a somewhat of a mild beatdown this gloom.
Mosey to the E octagon for some broga -warmarama.
- Deadman Hang
- Good Mornings
- Deadman Phelps
- Fudds Peak
- Wilson’s Wife
- Inchworm to plank IC
- Helicopters IC
- Kneeling leg and oblique stretch
- American Hammers to the sky
Mosey north and down the hill to start a long COP of Ab Strengthening
Uncut Gems – every exercise is 20 reps. MoT – Mosey/Karaoke/Burnie
- Reverse Crunch
- Ab Clappers
- LBC
- Ab Clappers
- Freddie’s
- Ab Clappers
- Am Hammers
- Repeat / replace Ab clappers with WWIIs
COP2 – Mosey to pull-up bars for 5 sets of 3/5/7’s – pull-ups/dips/merkins
Double Time Mosey down the trail to corner lot and sprint it out to the cars.
CoT – Numbers & Names
Announcements / Prayer Requests / Praises – Safe travels for Yukon and his family traveling up to DMV this weekend. Aug 16 is a run and ruck thing in RVA – see slack. YHC’s 1 year is around the corner Aug 9 – I’ll be Qing up some beatdown at The Yard.
YHC took us out in prayer.
Moleskin – You don’t need motivation to come out to do a workout or anything else in your life. Simply having commitment, discipline and dedication will get you out of the fartsack. Set a goal, how slowly or quickly you want to achieve that goal is up to you.
