Today was back to basics with a traditional Foundry workout with circuits and pull-ups. 15 men braved the cool December air. We even had a @Rudy sighting in City Park on a Wednesday. The usual disclaimer and off we go.
We moseyed to the Childrens Museum for the warm-up COP:
- SSH x 20 IC, IW x 20 IC, Grass-Grabbers x 10 IC, Windmills x 10 IC, Arm Circles 10 Forward 10 Backward IC, Mountain Climbers x 20 IC
Mosey to the front of NOCM:
- 8-count body builders x 10 IC (for Catfish)
- Left leg step-ups x 20 IC
- Dips x 20 IC
- Right leg step-ups x 20 IC
- Dips x 20 IC
The we moseyed to the Foundry for some circuits: 5 groups of 3, rinse and repeat for 3 rounds total.
- The count was: run to the track, 5 burpees, and back
- Rows
- Lunges
- Pull-ups
- Derkins
We finished with a mosey to the City Park track, stopping at each light post for 10 squats, and a 200 meter sprint at the track. Back to the flag for count-off, name-o-rama, intentions, and a prayer. Was a nice cool morning for a beat down. As @Belloq eloquently stated, thoughts and prayers during this stressful time of year to missing loved ones due to Covid, travel, work, and military deployment. Thank you for letting me lead.
Walleye
