Seven men gathered around the VSF, cuz Shorty didn’t show…again. DISCLAIMER and let’s mosey. Welcome Mr. Awesome, glad you could join us. In a field on the way to the Baby Foundry we circled up for a Warmup COP…:
-SSH x 30 IC
-IW x 30 IC
-PP x 20 IC
-Arm Circles x 30 IC (15 ea dir)
-J-Lo’s x 20 IC
Let’s head to the Baby Foundry…I was told we missed a puddle on the way. Five stations; hang with knee ups, slow deep squats, pull-ups, box jumps, dips/flutter kicks. Two rounds on the timer; one minute of exercise and 15 seconds of rest. Divide the group, four to each bench. 10 shoulder taps, bear crawl to other bench and 10 T-merkins. Head back to the foundry for another two rounds on the timer.
Let’s mosey back to the VSF. This time we hit the puddles we missed.
Countoff, namerama, announcements, shoutouts, prayer. Thanks for letting me lead.
