It was a beautiful morning for a SOLID workout. DISCLAIMER, let’s mosey. On the way to the Foundry we found some grass next to a pond to warmup:
-SSH x 30 IC
-IW x 30 IC
-Mt Climbers x 30 IC
-Arm Circles x 30 IC (15 ea dir)
-J-Lo’s x 20 IC
Let’s head to the Foundry for three rounds:
-WWII Sit-ups x 15 (the Timer)
-Pull-ups
-Dips
-Rows
Let’s mosey to the track for 1000m of Hades:
-sprint 400m, walk 100m
-sprint 200m, walk 100m
-sprint 100m, walk 100m
Back to the SF for some Mary:
-LBC x 20 IC
-Flutter-kicks x 20 IC
-Hello Dolly’s x 20 IC
-Penguins x 20 IC
-Real Freddie Mercury’s x 20 IC
-Wife Pleasers x 20 IC (I could swear I felt Rudy looking…)
Countoff, Namerama, Announcements, Shoutouts, and a Prayer!
It was a pleasure to lead my brothers!
