14(4 without KB) for the blitz this AM. Franzia and Punchlist used rocks, Capt. Kangaroo had some sort of plate contraption from the 80s that may have weighed 100lbs, and Epoxy mooched one off of Gnard. That being said, carry whatever you have down to the basketball courts.
SSH x 15, Good Mornings x 15, Imperial Walkers x 15, Prisoner Squats x 15, Mountain Climbers x 15,
Set of 11s- Swings (10)/Upright Row (1)
Low Plank holds x 2, into Low Plank March x 10 in cadence.
Set of 11s- Goblet Squats (10)/Push Press (1)
Low Plank holds x 2, into Low Plank March x 10 in cadence.
Line up along the sideline.
The Thang- Stack & Rack Em Circuit
10 Swings- 1 down and back
10 Swings, 10 Curls- 2 down and backs
10 Swings, 10 Curls, 10 Squat to High Pulls- 3 down and backs
10 Swings, 10 Curls, 10 Squat to High Pulls, 10 Skull Crushers- 4 down and backs
10 Swings, 10 Curls, 10 Squat to High Pulls, 10 Skull Crushers, 10 Chest Presses- 5 down and backs
10 Swings, 10 Curls, 10 Squat to High Pulls, 10 Skull Crushers, 10 Chest Presses, 10 KB Sit Ups- 6 down and backs
Mosey up to the grassy area adjacent to the upper parking lot.
Modified Jack Webb with KB low slow flutters and KB LBCs. Counted all the way up to
COT:
- on 6/6/6 Epoxy, Costco and RainMain are tri-Qing a workout to celebrate their 3 year commitment to F3. Their will be a sign up sheet and only 30 will be invited
- Format of Blitz will be changing slightly to accommodate those who aren’t runners.
- Prayer requests for Epoxy’s friend who lost his life.
- YHC took us out in prayer
- This morning was YHCs first time Qing at this site. The blitz is very challenging and I’ve grown to love it and becoming a regular. Thanks to all who showed up and may your shoulders and arms be sore tomorrow.
—
CHIPPY
