8 men arrived at the Foundry for some sweat in the summer heat. Man it’s muggy. Welcome back Smooth!
The usual disclaimer and off we go.
Warm-up COP at the track:
SSH x 20 IC
IW x 20 IC
Peter Parker x 20 IC
Windmills x 15 IC
Arm circles IC, 10 forward, 10 backward
Mountain climbers x 20 IC
Route 66 to the Foundry, with 10 lunge jumps at each light post
Foundry Circuit x2
1. 15 WWII sit-ups has the count
2. Dips
3. Pull ups
4. Derkins
Mosey to NOMA for Dora 123
100 Merkins, 200 Squats, 300 LBC’s, while the other partner runs a lap around NOMA.
Mosey back to the flag, with some Mary along the way
Flutter kicks x 20 IC
Hello Dolly x 20 IC
American Hammer x 20 IC
Back to the flag at 6:15. Count off, name-o-rama, announcements, intentions, and a prayer.
Thank you for letting me lead!
Walleye
