2 Boys of Summer emerged from the gloom for a moderate Mammoth Balls beatdown. YHC had nothing planned but some upper body shoulder, lats & back. I guess you could say we were free ballin’.
The Thang!
Bring your mammoth ball with you! Warmarama:
- Michael Phelps
- Tie Fighters
- Moons Over My Hammys
- Roscoe’s Wife
- Toe Grabs
- Quad Gods
- CopperHead Squats
Rack KB to the east Helipad for 25 KB Swings
Rack KB through parking lot EB, perform 10(hard way) pull through Merkins at speed bump.
Rack KB to Pull up bars for 3/6/9
- Pull-Ups
- Merkins
- Any Core exercise of your choice
Rack the KB and travel to the Snack Shack for a round of Walls Of Jericho. Since we each had a 25 lber YHC took advantage to get in some heavy lifting utilizing both KBs at once, including:
- Gorilla Rows
- Squat Thrusters
- Deadlift
Rack up the KB’s and head back to the helipad to grab our remaining items and to the trucks!
Announcements –
- Choo Choo’s 2 Year F3 Anniversary was this Monday, make sure to send congratulations his way.
- This Friday is on the schedule for The F3RVA Summer Tour.
- 4th of July Convergence coming up. July 4th 07:00 – 08:00 at The GridIron AO – 4747 Pouncey Tract Rd. Glen Allen, VA
Prayer Requests –
- Prayers for NKCC new school build is fulfilled on time before the school year begins.
YHC closed us out!
Be a prayer believer, not a prayer beggar.