5 Pax had some Heavy Metal Fun at the Phoenix. This time no Rice bags but plenty for all to carry.
Warmup around parking lot with light fellowship jog, then various exercises including rear job and lateral jog. Another round parking lot with lunge walk, bear crawl and soldier march.
Circle up for SSH*20, Sir Fazio forward and backward *10, Arm stretches, Cotton Pickers*10, Mountain climbers*15, burpees oyo *10.
5 Pax equals 5 exercises that everyone rotates.
Round 1 & 2 – Weight sled push with 45lb each lbs, 80 lbs sand bag rut rows, Kettle bell carry (60,50, 40, 20 lb) across parking lot, Preacher curl 50lbs in squat position and hex squat with 135lbs. Recovery jog around parking deck and then LBC*20, next recovery round 6 inch leg hold.
Round 3 & 4 – Weight sled, Sand Bag rut row, kettle bell swing *5 each weight, Hex Squat shoulder shrug and tricep extension. Recovery jog and then reverse LBC*15 and then last round freddy mercury*15.
Pax was smoked and COT we prayed for Troller’s dad, Flouride’s dental assistant.
Ollie and Tecumseh did bonus ruck afterwards
