YHC walked up to the Virtual SF, and was shocked and surprised for it was a huge Welcome Back Kotter for Griswold. Good to see you brother. After the Disclaimer, six men stepped off ready to grow…
We headed to the “Baby Foundry” (BF) and had a quick warm-up:
-SSH x 30 IC
-Mtn Climbers x 30 IC
-Arm Circles x 30 IC (15 ea. dir.)
-J-Lo’s x 20 IC
Glad you could join us JV, and yep, it’s not Thursday and we’re not at Okwata…as always, good to see you.
COP: at the BF, five stations, a timer on my cell for 10 sets, 1 min workout, 15 sec rest…go…
-squats
-pull-ups
-box jumps
-dips
-burpee play
One Cycle consisted of two rounds through. Time to take a well deserved rest. Circle up and on your six for flutter kicks x 50 IC. Then bridge…keep your hips up for a good stretch; 2 min.
Rinse and Repeat at the BF, five stations, 2 more rounds for 10 sets, 1 min workout, 15 sec rest each station.
Let’s mosey to the VSF. Countoff, namerama, announcements, shoutouts, and a prayer.
REMINDER: After Saturday’s workout, a 10 mile ruck. The Iron will be sharp and glistening…
T-claps to Bogey for his rendition of “I Will Follow.”