7 PAX braved the ‘frigid’ 48 degree temps to lift some heavy stuff in the circle of pain and get some laps in.
Warmup:
Run perimeter of big field and circle back to parking lot near shovel flag. Circle up.
SSH x 20
Windmill x 10
Willy Mays-Hayes x 10
IW x 20
Slow Merkins x 10
The Thang:
Grab 4 coupons & form circle of pain (45# ruck, 25# ruck, 25# dumbell, 40# sandbag)
1 minute of reps for the 4 PAX in the circle (OK, maybe a square)
3 odd men fast jog around parking lot
Rotate each minute. 4 full rounds completed.
Exercises:
45# ruck: thrusters for 2 rounds, upright rows for 2 rounds
40# sandbag: one-arm bent rows 2 rounds, OH press 2 rounds
25# dumbell: tricep ext 2 rounds, lunges 2 rounds
25# ruck: one-arm curls 2 rounds, kettle bell swings 2 rounds
Mary:
50 x 4-ct flutter kicks (lots of moaning after about 31)
1 minute bows and toes plank
Out of time
COT/Name-o-rama:
Announcements: F3 Raleigh pick picking on Sat Oct 22nd, Spartan Race Oct 29
BOM: Floppy took us out. Prayers for Chimi’s son to make a speedy recovery and for all those affected by hurricane Matthew.
