Six…wait…seven men showed up to grow and improve.
Disclaimer…let’s mosey. We found a beautiful, picturesque spot to warm up:
-SSH x 30 IC
-IW x 30 IC
-Mt Climbers x 20 IC
-Arm Circles x 30 IC (15 ea dir)
-J-Lo’s x 20 IC
Let’s mosey to the Foundry. We had 7 stations:
-pullups
-dips
-Dying Cockroach
-Box Jumps (on a bench)
-Rows
-WW I situps
-Burpees x 10 (the timer)
(Rinse and Repeat twice for a total of three cycles)
Sure Walleye, we can stop at the water fountain…it’s on the way. And mosey.
Shorty called it…1000m of Hades:
-sprint 400m
-walk 100m
-sprint 200m
-walk 100m
-sprint 100m
-walk 100m
TOTAL=1000m
Mosey to the Shovel/Flag…yes, we had one today.
On your six:
-wife pleasers
-piriformis stretches (bridge with right leg on left…hold…and switch…and hold).
Recover.
Countoff, namerama, announcements, shoutouts, prayer. It is always a pleasure to lead and be led by this group.
