Just a regular Sunday where 6 #HIM’s posted to push themselves to be better, After a brief disclaimer, mosey to NOMA steps.
Warmup
- SSH IC x 31
- IW IC x 15
- Abe Vigodas IC x 10
- GG IC x 10
- AC IC x 30 fwd and back
EMOM – 10 Burpees every minute on the minute x 10 minutes
Dirty Mac Duece
- 4 rounds of 3 Exercises x 12 Reps followed by a lap around NOMA
- Each round was 1 arm, 1 leg and 1 core
- Round 1 – merkins, low slow squats, flutter kicks
- Round 2 – Copperhead merkins, squats, dying cockroach
- Round 3 – Shoulder taps, lunges, WW2 situps
- Round 4 – Catalina Wine Mixers, jump squats, LBC’s
Ring of Fire – Al Gore with 10 x Monkey Humpers x 2 rounds
Mosey to back of NOMA for Sunday Mornings x 5
COT and close with a prayer
NMM
- YHC and Heisenberg completed a 25 mile ruck Saturday and warmed up with a 1 hour pre Renaissance ruck. The 50 mile Star course is only 2 weeks away. We’re gonna kill it!
- YHC felt the need to share the 100 burpees in 10 minutes again. Spreading it around to various AO’s is a must!
- join us Monday at the View to get IPC week 3 out of the way
SYITG
